Aug. 4, 2025

(no music) (10 hours) Whisper Monday | LMBYTS #1404 | Jason Newland | 4th August 2025

(no music) (10 hours) Whisper Monday | LMBYTS #1404 | Jason Newland | 4th August 2025
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WEBVTT

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Hello, and welcome to Jason new Land to become. My

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name is Jason new Land. This is let me put

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you to sleep. Whisper ironically both my most popular recordings

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and my least popular recordings.

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Yeay, hello, hello, hello, hello hello.

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Yeah, so this is Whisper Monday. Ah, yes, Monday again,

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Monday don't have come around quickly. So I'd just like

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to say a big thank you to all the well

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wishes on my Facebook page. Thank you, and also address

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a few moons about me doing the Whisper recordings. Just

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let you know this, these Whisper Mondays and Whisper Tuesdays

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and Whisper Wednesday is they're not replacing anything. It's an

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additional thing. So it's I think it's I've been doing this.

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It's kind of the first thing in the morning I

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wake up, do we we? And I make a recording

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now because of the time whispering. Is there any time

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really that I can do any kind of whisper stuff?

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And when I do wake up in the morning, I'm

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kind of like a different person to how I am

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later in the day. I was thinking about this before

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I made the recording. I'm sure how to explain it

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really I can't believe my voice gets croaky when I'm whispering.

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Really Okay, I can't do it again. But I suppose

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this is just I don't know. I don't know if

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I'm going to do these regularly. I just happened to

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have done one for a few days in a row.

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But my intention is to get back to a degree

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of normality and do the let me boy to sleep

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recordings like I was doing them, you know, Monday's borrowing Objects, trivia, Tuesday, Curday, Friday,

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Saturday Summary, maybe even Sunday's papers. Maybe we shall st

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see how things go today. Over the last few weeks,

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I kind of yeah, my my consistency lacked somewhat.

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And didn't.

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I mean, I still have made recordings during this period,

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but there's been periods of time where I didn't do anything,

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and I'm kind of surprised. I'm still making recordings right now,

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but I seem to want to do it, so I

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go go. I had a strange dream last night that

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I was seeing this in this situation where everybody was

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related to me, and I was trying to comfort a

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female uh relative, I don't know his sister or whatever,

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and none of it made sense, not really. There was

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a speedboat. There was a bloke, the man, I don't

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know who he was. Mhm, just trying to remember bits

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of the drain.

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Mm hmmm.

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H I think my dance their neighbor just farted really loudly. Honestly,

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I just said, like a big vibration, like a little

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drop in set off. That's funny, brilliant.

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Say it.

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Hm.

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The weekend was a bit boring, to be honest. There's

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no boxing, no nothing really, just went a bit early

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both nights. I think I was in bed by eight

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o'clock both Friday and no Saturday. No Friday Saturday and

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Sunday night. There's not a lot going on. Yesterday I

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did a recording on grief, and I was re recording

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this recording as you do. It was in the afternoon,

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and all I could hear was screaming in the garden,

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just shouting and screaming, kids and adults.

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It's like.

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I was getting mildly wound up. I don't ask for much,

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just a little bit of peace, just especially when I'm

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making a recording. So I stopped talking.

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And I got up and I moved or pretty much

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all of my books from my bookcase. I've got three

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bookcases and I moved them onto the window sill.

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And pretty much filled up most of the gap of

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where the window is. And it seemed to be it's

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done quite a good job of soundproofing the room from

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the screaming kids. It's like, wow, it seems to be

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overkilled though, to be fair, because I'm looking at it,

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it's just like it looks a bit messy, looks like

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a modern piece of art, something you might have seen

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in an art gallery. We know what artist. It's weird,

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but it's definitely I mean, it's quiet now anyway. I mean,

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if you listen to the beginning of yesterday's recording, the

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Grief one, you can actually hear squeaky screaming over there.

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And it's just too loud. It's just too in for me,

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it's just a little bit too loud, and it's constant

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consciously and it's yeah, I know I'm moaning, but it

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is a little bit too much sometimes and make make

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that my voice again. You get, Taking aking, making recordings

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is something that it's all I've got. It's the only

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thing that I do, and it's so I need to

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be able to have that sense of quiet. Now there

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is a way around it, and I'm thinking about working

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My way in that way is to keep my table

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out of the storage room but in the other side,

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the other side of the Yeah, but at the other

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side of the room, and then start using the other

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microphone a gang because that doesn't pick up so much

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sound from outside, So I might do that instead. I

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don't know. I'm not sure.

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M M.

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I'm just trying to.

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Get in touch with how I feel. I feel okay,

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m Yeah, I'm all right. I feel all right, Yeah,

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not much going on.

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Bies feel that it will be strained. I got them closed,

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feeding properly.

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That would be hungry.

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Mm hmm.

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I'm still trying to remember that dream. Nah, can't remember. No,

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it's gone, ut, mad, I was a lot'll be restless

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last night to start with.

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Mm hmm.

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I could quite easily just fall back to sleep, which

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just shows there's not much going on inside my brain

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right now.

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No change them. Then he's been good, fast asleep on

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the bed.

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It take quite a lot to wake him up. Once

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his gone. He's gone, like really it's a very deep sleep.

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But once he's falls asleep, it just reminds me there's

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been times when I've kind of tried to wake him up,

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just like playing, you know, clicking my fingers and doing

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a little dance or nothing. It reminds me it was

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a TV It's a movie called with Oh what's his name?

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It's the the actor that was in Groundhog Day, Bill Murray.

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Bob.

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So he's if funk correct. He's a psychiatric patient and

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he goes and visits his psychiatrist, who's Richard Dreyfus. Has

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a lot of information that's in my head, and he

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stays over, I might get I might have this wrong.

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This one scene where Richard Traces is trying to wake

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him up and he's yelling, he's passion, symbols together, drums,

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you know, all kinds of things. Nothing. Nothing's waking.

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Bob up or Bill Murray.

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He's doing this for like a few minutes, and there's

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a whole schedu really where he's showing him different ways

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trying to wake up Bob. And at the end of

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it was lying there and this alarm clock goes off,

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didd did did did and he just wakes up, yawns.

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That's says good morning. It's very funny. I've buried it, really,

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haven't I.

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If you haven't seen it.

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But it's an old movie from probably in the nineties,

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so so he said a while back, might even be

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the eighties. What about Bob that's called Richard Dratherus and

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Bill Murray.

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Ye, yeah, it was good.

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I was another scene. It's a different movie, but there's

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a couple of I just remember rewinding the videotape because

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the comedy clip caught me off guard and made me

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laugh so hard that I had to go back and

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rewatch it. That was one of those one. That's one

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clip I kept rewinding because it was so funny. And

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the second one, another one was.

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Did did did.

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Gene Wilder? Geene Wilder was in his movie and he's

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standing outside the door with this big mentioned house thing

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and this lady kisses him on the lips and Gene

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Wilder looks disgusted and he rubs his lips, screams and

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runs away. It's very funny. I just I just found hilarious.

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I remember rewinding that because he caught me off God,

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that did not expect that. As Jean Wilder was, I

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think he's one of the greatest comedy actors. A something

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as they say, funny bones. He had it he's so funny.

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It was that obliviousness almost, that look in his eyes,

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like wasn't quite sure what was going on around him.

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But I think people like him. If you love his movies,

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his comedy movies, possibly avoid watching any interviews that he

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did because he wasn't that person. He was very serious,

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and you know, he wasn't I know he obviously he

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wasn't that person because he's an actor, but I quite

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like the idea of him being that person. It's just,

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you know, if you see Jim Carrey being interviewed, he's

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all serious these days. But then you get some some

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entertainers or comedy actors, and they liked, I don't know,

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which is naturally funny, if that makes sense. I met

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a few comedians like that, some that were just really

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funny people off end on stage. I don't think I

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ever saw any of the really funny ones make it successfully.

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But the ones that were funny off stage, it's it's

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almost it's which is quite strange. But the ones that

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were really funny on stage were just, I don't know,

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trying to explain it. They weren't like that when they

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were off off the stage. I suppose I could double

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identity perhaps. I suppose also those comedians that are successful,

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when they're doing the clubs and they're you know, doing

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the different comedy clubs, they're probably tired but being funny

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and they need a break from it, especially if they're

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doing maybe two, three, maybe four kicks in one night

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at the weekend. The probably last thing they want to

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do is tell jokes when they're not on stage. Yeah,

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although I did get a lift with Ricky Crow for once.

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This is before I knew who he was, and he

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did his character Buller.

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The whole way.

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So he came. He lived in a sports car from

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the comedy club, probably about ninety four and maybe ninety five,

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and he came. He lived to Stratford. I don't know

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where he lived. I think he lived in Bow or

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Canning Town or something like that. And I didn't realize

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it was I've not seen his act and it was

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the Buller where he plays his character called and he

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did that the whole journey. It was very funny, but

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he was just player, you know, a character. I think

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my favorite comedy character now is Alan Bartridge. I've decided,

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I've made my decision, and Alan Bartridge is just so funny.

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All annuances, and I guess, having followed him for decades

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seeing the way the character's developed, it's so good. I

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don't know how well known Alan Bartridge is outside of

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the UK, and I don't know how. I don't know.

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I don't know how understandable the character would be, because

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it's the character's funny on different levels. It's funny in itself,

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but also he's kind of made fun of a lot

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of not just I suppose the radio DJs that then

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went on to TV and did chat shows and stuff

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like that. He he's got some of those mannerisms, and yeah,

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it's such a great character. Pre certain that Steve Coogan,

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who is the actor who plays Alan Partridge, probably gets

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completely fed up with doing that character at times and

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wishes that one of his other characters was as popular.

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But he's his audience has grown up with him and

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he can keep that character. I mean, is he probably

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be about sixty now, maybe late fifties. He's older than me,

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just probably not by much, maybe five years since he

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had let's say sixty, so he might be able to

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do that character for another twenty years. Dear, one of

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my favorite roles that Steve Kogan was in was when

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he did Laura Lenardi Laura. What was it called? I

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can remember the name of the movie. I think it

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might just been their first names, Stanham, Lawrence, Oliver, stan

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and Oliver. I think it was, yeah, Stan and Oliver

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and Steve Cooking played the skinny one, Laura Nardi Hardi

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was the big one on Laurel. Stan Lows. He played Stan.

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He even had his eyes. I mean, he's always had

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these eyes, but that was strange because he had the

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same eyes. He has the same eyes as Stan Laurel,

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which makes me think that he possibly wanted to play

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that character, that role plays Stan Laurel for a long

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time because he knew he looked like him. That was

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a really good movie as well. It's really just about

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their relationship, their friendship and you know, kind of the

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last part of their lives together. I suppose Stan Laurel

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was a little bit a little bit like Benny hill Is.

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His life was about working and in the same way

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00:34:58.599 --> 00:35:04.199
that Bennie l used to But he used to write

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00:35:04.480 --> 00:35:07.679
jokes when he was at home, even though he wasn't

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00:35:07.719 --> 00:35:12.639
on television anymore. The thing is now not being on

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00:35:12.679 --> 00:35:16.480
television wouldn't have made a difference to him, because he

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00:35:16.519 --> 00:35:20.159
could have just done his own YouTube channel into his

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00:35:20.239 --> 00:35:24.079
own stuff and he wouldn't have needed he wouldn't have

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00:35:24.119 --> 00:35:33.000
been restricted by television. Plus he was wealthy and it

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00:35:33.079 --> 00:35:38.039
was popular in America, which makes you wonder why didn't

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00:35:38.079 --> 00:35:54.719
America give him a TV show. But he used to

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be writing jokes all the time, and I think and

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00:36:00.280 --> 00:36:07.239
Laurel was the same. I was writing, it's a bit

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chilly in here today, a little bit chilly. Minchew. That

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00:36:13.719 --> 00:36:17.039
window is open. Had to open the window because it

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00:36:17.119 --> 00:36:21.440
was stuffy with all those books in a way, which

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00:36:21.480 --> 00:36:26.400
is weird. I wouldn't afford it made too much difference,

255
00:36:26.519 --> 00:36:30.440
but I guess some of the years came through even

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00:36:30.480 --> 00:36:39.760
when the windows are closed. Yeah, I'm not sure what

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to do about those books being there. I'm a little

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bit concerned that if.

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One falls the whole old fault.

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00:36:49.599 --> 00:36:53.960
And it's a lot of books, like a heavy load

261
00:36:54.000 --> 00:37:03.960
of books, that's probably so probably doesn't weigh as much

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00:37:04.000 --> 00:37:11.239
as me, but maybe it does. I don't think so. Yeah,

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I wouldn't be able to if you condense to all

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00:37:14.480 --> 00:37:20.559
those books into like a compact weight. I'm not sure,

265
00:37:21.440 --> 00:37:31.199
but struggle to lift it. I don't know, maybe not,

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00:37:33.519 --> 00:37:35.360
But then I think in some of the books are

267
00:37:35.400 --> 00:37:42.000
quite heavy, and this I don't know, two hundred books

268
00:37:42.800 --> 00:37:49.159
maybe more, so I try and count them one, two, three,

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four or five, six, seven, eight, ninety eleven until thirteen fourteen,

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00:37:55.760 --> 00:38:02.119
fifteen sixteen, don't do anyone, twenty fee, twenty four, twenty five,

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twenty six, twenty seven, twenty eight, twenty nine, thirty, thirty one,

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00:38:05.679 --> 00:38:13.280
thirty two, five, thirty six, thirty seventh, thirty eight, verty ninety, forty, forty.

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00:38:13.039 --> 00:38:16.320
One, forty two, forty forty four, forty five, forty six,

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forty seven, forty eight, forty nine, fifty two.

275
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Unif four five, six.

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Seven, fifty nine, sixty one to probably two hundred and fifty.

277
00:38:45.119 --> 00:38:47.480
So I think my plan for to day.

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00:38:49.199 --> 00:38:54.079
Is just.

279
00:39:02.079 --> 00:39:13.920
Have some breakfast, have a cup of tea, and then

280
00:39:17.360 --> 00:39:28.840
aimed Monday's boring objects and maybe do him miss recording

281
00:39:29.000 --> 00:39:46.199
as well later on. And outside of that, nothing much else, really,

282
00:39:51.519 --> 00:40:12.039
nothing really going on. So I'm going thank you for listening.

283
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Remember to be kind to yourself because you do deserve

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to be happy, be gentle with yourself. You deserve to

285
00:40:29.039 --> 00:40:34.719
feel safe. Lots of love.

286
00:40:41.039 --> 00:41:02.519
Bye, relax, in a more deep and meaningful way, maybe

287
00:41:02.760 --> 00:41:07.840
in a way that can not just allow you to

288
00:41:08.079 --> 00:41:19.079
feel calmer now and throughout the time we spend together here,

289
00:41:21.079 --> 00:41:26.800
not just relaxed at the end of the recording when

290
00:41:26.800 --> 00:41:33.480
it's finished and you can enjoy that sense of comfort

291
00:41:33.639 --> 00:41:48.559
and peace, but also I think it would be nice

292
00:41:48.679 --> 00:42:08.480
to have those feelings of relaxation continue for longer after

293
00:42:08.559 --> 00:42:19.119
the recording has ended, so that you can still benefit

294
00:42:22.000 --> 00:42:29.280
from listening to my voice, maybe in a few hours time,

295
00:42:31.199 --> 00:42:44.679
perhaps tomorrow, and then by listening regularly, especially if you

296
00:42:44.840 --> 00:42:49.480
find like some people do and myself as well. I

297
00:42:49.639 --> 00:42:56.400
sometimes I'll find one particular recording that really resonates with me,

298
00:43:00.719 --> 00:43:03.239
and I just listened to it over and over again

299
00:43:05.400 --> 00:43:18.440
every morning, every evening. There was this recording from We're

300
00:43:18.440 --> 00:43:24.199
going back to about nineteen ninety nine. It wasn't hypnosis,

301
00:43:24.280 --> 00:43:29.559
but it was a guided visualizations. It kind of was hypnosis, really,

302
00:43:32.039 --> 00:43:37.239
and I managed to find it again and it still

303
00:43:37.320 --> 00:43:42.920
has the same effect on me. And part of it

304
00:43:43.079 --> 00:43:57.800
was the person's voice relaxed me, just felt so peaceful,

305
00:44:00.039 --> 00:44:06.400
and I'd look forward to listening to her in the

306
00:44:06.480 --> 00:44:17.199
morning and in the evening, and I knew before even

307
00:44:17.920 --> 00:44:26.400
pressing the play button. That since I've done that, pressed

308
00:44:26.440 --> 00:44:35.039
the play button. This was in the days of CD

309
00:44:35.159 --> 00:44:44.119
players press the play button, ifact it might have even

310
00:44:44.159 --> 00:44:48.400
been a tape tape recorder. I'd lie down on the

311
00:44:48.400 --> 00:45:01.840
bed and then even without necessarily listening to her words

312
00:45:05.159 --> 00:45:14.480
because I had to memorized. Really, it was as if

313
00:45:14.559 --> 00:45:25.760
my body knew exactly what to do, and the muscles

314
00:45:26.039 --> 00:45:47.400
just almost went into automatic relaxation, and I remember my

315
00:45:47.559 --> 00:46:01.480
mind would slow down. Now. Now, I was listening to

316
00:46:01.559 --> 00:46:10.840
this recording in the early days of learning hypnosis, and

317
00:46:11.039 --> 00:46:19.960
long before I ever made any videos or audio recordings myself,

318
00:46:21.159 --> 00:46:24.519
because I didn't start doing that till two thousand and six.

319
00:46:31.280 --> 00:46:47.079
But I knew, I knew how helpful I found being

320
00:46:47.119 --> 00:46:56.320
able to just let go, to have that trust in

321
00:46:56.400 --> 00:47:06.800
the person that I'm listening to, knowing that it's going

322
00:47:06.880 --> 00:47:17.400
to be just as relaxing, if not more so. Each

323
00:47:17.519 --> 00:47:24.119
time you hear my voice, you may feel the same.

324
00:47:30.480 --> 00:47:45.199
Some people have been listening to me for over a decade.

325
00:47:45.920 --> 00:47:49.960
Maybe not solidly, obviously, not twenty four hours a day,

326
00:47:51.679 --> 00:47:58.199
but maybe people come back. Some people may be listen

327
00:47:58.320 --> 00:48:14.880
every day. That's something that I do, which you may

328
00:48:15.000 --> 00:48:35.960
not realize by listening is when I record these recordings now,

329
00:48:36.079 --> 00:48:48.639
for example, I also am affected by the words that

330
00:48:48.719 --> 00:49:00.320
I say. So if I set to you focus on

331
00:49:00.360 --> 00:49:10.159
your feet, notice your feet relaxing, I will be focusing

332
00:49:10.239 --> 00:49:22.800
on my feet. I will be noticing my feet relaxing.

333
00:49:32.679 --> 00:49:38.880
If I said, focus on your hands, and maybe notice

334
00:49:39.039 --> 00:49:50.519
the difference between each hand. Perhaps notice the the air

335
00:49:50.920 --> 00:49:55.639
in the room, the temperature of the room. On the

336
00:49:55.679 --> 00:50:07.440
backs of your hands. You may start to notice what

337
00:50:07.599 --> 00:50:15.679
almost feels like a very light breeze, even though there

338
00:50:15.719 --> 00:50:20.840
may not be any type of breeze at all where

339
00:50:20.880 --> 00:50:34.480
you are right now. And as you become aware of

340
00:50:34.519 --> 00:50:47.840
your hands, I'm also aware of how relaxed my hands

341
00:50:51.840 --> 00:50:53.000
are feeling.

342
00:50:54.400 --> 00:50:57.880
Now.

343
00:51:09.400 --> 00:51:15.199
And when it comes to potentially drifting off to sleep,

344
00:51:16.320 --> 00:51:28.880
which may be the reason you're listening, I also feel

345
00:51:29.039 --> 00:51:43.280
drowsy when I make these recordings. I also notice my

346
00:51:43.559 --> 00:51:59.840
mind drifting. In fact, at times I've actually fallen asleep

347
00:52:00.199 --> 00:52:13.599
h without even noticing, and then I carry on talking

348
00:52:19.639 --> 00:52:25.199
and it's suddenly when I listen back to do the editing,

349
00:52:28.960 --> 00:52:35.079
I hear snoring and I think I don't remember snoring.

350
00:52:38.360 --> 00:52:45.199
I remember talking. Was this snoring was a pig turned up.

351
00:52:49.199 --> 00:52:56.599
That's why I sound like when I snare and I

352
00:52:56.639 --> 00:53:10.159
get really into the old experience. I don't know how

353
00:53:10.280 --> 00:53:19.480
you feel. How relaxed do you feel in your feet,

354
00:53:22.599 --> 00:53:45.519
how relaxed you feel in your hands. I have noticed

355
00:53:48.119 --> 00:54:04.360
more and more that the more relaxed, deeper level of

356
00:54:04.559 --> 00:54:21.840
comfort you feel, the easier your breathing becomes. It's almost

357
00:54:22.199 --> 00:54:42.519
like that additional muscle relaxation. So this allows you to

358
00:54:42.679 --> 00:55:09.440
breathe easier without necessarily focusing on breath however, being able

359
00:55:09.480 --> 00:55:38.800
to notice the ease in which you breathe so naturally.

360
00:55:53.440 --> 00:56:35.360
You breathe so very easily and smoothly. Whenever I imagine

361
00:56:36.119 --> 00:56:52.199
my breathing improving, when I've got my eyes closed, I

362
00:56:52.440 --> 00:57:05.880
tend to visualize a few fulfilled with trees and flowers

363
00:57:12.679 --> 00:57:45.679
producing all that life giving oxygen. It feels nice too,

364
00:57:47.280 --> 00:58:06.239
if nothing else, just taking some time away from everything,

365
00:58:17.519 --> 00:58:50.079
enjoying that feeling of peace serenity with a joyful heart.

366
00:59:15.440 --> 00:59:40.920
Time seems to just drip by so very slowly, relaxed,

367
00:59:46.800 --> 01:00:25.960
so deeply peaceful, completely unattached to any thoughts whatsoever in

368
01:00:26.119 --> 01:01:36.360
this moment, completely free, noticing that your mind has slowed down,

369
01:01:38.800 --> 01:02:25.519
slowed down, because nothing really requires your attention, you can

370
01:02:25.760 --> 01:02:41.880
enjoy the physical sensations of allowing the stress to rip

371
01:02:42.639 --> 01:02:56.559
out of your body, to appear out of every part

372
01:03:02.400 --> 01:03:28.400
of your body, being released from your brain, your mind

373
01:03:46.280 --> 01:04:35.719
slowly but surely, muscle, sing, legs, relas, ris r so

374
01:04:36.199 --> 01:05:17.039
very deeply, ris so deeply. And the feelings, the pleasant

375
01:05:17.239 --> 01:05:42.039
feelings in your arms and shoulders, deepening each part of

376
01:05:42.119 --> 01:06:23.920
your body further and deeper and deeper, noticine, the feelings

377
01:06:24.199 --> 01:07:24.400
in the back of your neck, the feelings in your wrists, muscles,

378
01:07:26.480 --> 01:08:06.719
in front of your body. I all say, feeling peaceful deeply.

379
01:08:20.800 --> 01:08:31.079
There's a sense of peace spreads through your fairy core.

380
01:09:01.880 --> 01:09:21.479
Even when you focus on your mind, your mind becomes

381
01:09:28.840 --> 01:10:51.720
eve and slower, even deeper. Relax so fury slow his stomach,

382
01:11:05.840 --> 01:11:48.840
peaceful in your stomach. You're back. Notice Notice how relaxed

383
01:11:53.199 --> 01:12:31.319
you'd never feel in the hole of your back. You

384
01:12:31.640 --> 01:12:40.720
spy from your brain all the way down the middle

385
01:12:40.760 --> 01:13:02.760
of your back, sending and receiving millions of messages every day,

386
01:13:03.640 --> 01:13:21.359
decomfort increasing deeply xed.

387
01:13:51.279 --> 01:13:52.119
You mes.

388
01:14:17.800 --> 01:14:31.479
Legs, spreading those signals down a spine or cord into air,

389
01:14:31.680 --> 01:14:53.000
every part of your body, your shins and your calf muscles,

390
01:15:18.359 --> 01:15:52.079
your elbows, feelings of peace and tranquility spreading through your body,

391
01:15:52.880 --> 01:16:09.119
tips of your toes, to your eyes, your fingers. All

392
01:16:09.279 --> 01:16:54.880
wait till you know it. Back lettinker, read thinker, Please

393
01:17:10.760 --> 01:17:41.399
drifting mind just wandering away. Happy to let go, let

394
01:17:41.439 --> 01:18:46.760
go completely, let go, so tranquil, the whole body, enjoying

395
01:18:46.920 --> 01:21:09.079
a sense listening God he for more, he join the space,

396
01:21:11.439 --> 01:21:16.920
this space of peace.

397
01:21:20.079 --> 01:21:42.880
And safety.

398
01:21:43.880 --> 01:23:43.039
So very relaxed, yea, letting go. Maybe we can just

399
01:23:45.920 --> 01:23:54.800
focus on the different parts of your body, just to

400
01:23:55.039 --> 01:25:03.600
notice you feelhead and your eyes it too, so Louise,

401
01:25:23.279 --> 01:26:43.600
noticing the sense of complete freedom, absolute freedom, dri dria,

402
01:26:56.079 --> 01:28:22.319
he's fall energy, pase to breeze, so much easy loose

403
01:28:43.439 --> 01:28:55.039
you may have you may not have noticed. Your mind

404
01:28:55.760 --> 01:30:02.840
drifted peaceful, may even more deeply in the direction total

405
01:30:07.479 --> 01:31:31.960
bliss for pace, bliss for pace, to reft to to

406
01:31:32.079 --> 01:32:51.319
to peace, so calm, let him go, peace with mind

407
01:32:53.600 --> 01:33:57.880
Rex forty. So relaxed, so relaxed. Your body feels almost invisible,

408
01:34:13.039 --> 01:34:50.920
So very relaxed. I'm peaceful, so peaceful, RelA.

409
01:34:57.560 --> 01:35:32.439
Liker.

410
01:35:33.479 --> 01:35:39.760
And you could start to notice that you are feeling

411
01:35:40.119 --> 01:35:51.359
more relaxed, even though I've not purposely focused your mind

412
01:35:52.319 --> 01:36:00.079
upon that sense of physical comfort that is growing within you.

413
01:36:00.079 --> 01:36:09.159
You throughout your body and your mind starts to slow down,

414
01:36:14.079 --> 01:36:21.279
and that could be almost in recognition of I guess

415
01:36:21.640 --> 01:36:34.199
my speech not being particularly fast and things just generally

416
01:36:35.840 --> 01:36:46.880
feel calmer. Just by listening to my voice, you give

417
01:36:46.920 --> 01:36:53.840
yourself an opportunity to take a break from the day,

418
01:36:55.960 --> 01:37:03.479
take a break from your life as it is, and

419
01:37:03.600 --> 01:37:11.359
to give yourself a rest, giving yourself permission to take

420
01:37:11.479 --> 01:37:17.039
some time off, and to allow your body to relax

421
01:37:18.720 --> 01:37:27.880
and allow your mind to slow down, which in turn

422
01:37:29.279 --> 01:37:34.319
releases the tension and he stresses that you had in

423
01:37:34.359 --> 01:37:44.199
your body. It's almost as if the parts of your

424
01:37:44.239 --> 01:37:56.279
body just open up, allowing the negativity out and at

425
01:37:56.279 --> 01:38:04.560
the same time replacing that nick activity with positive heathing energy,

426
01:38:07.640 --> 01:38:12.279
which then fills your body up and your mind to

427
01:38:13.880 --> 01:38:32.359
also starts to appreciate those feelings of increasing confidence, an

428
01:38:32.399 --> 01:38:49.479
almost uplifting feeling, positive healing, an energy that spreads through

429
01:38:49.520 --> 01:39:00.960
your body like a wave of comfort. All this comes

430
01:39:01.079 --> 01:39:13.119
and just allowing yourself a few minutes, maybe half an hour,

431
01:39:13.560 --> 01:39:18.319
however long you want it to be to just rest

432
01:39:23.680 --> 01:39:32.560
and allow your mind and your body to almost reset

433
01:39:33.239 --> 01:39:51.920
itself to the settings of comfort and relaxation, calmness, which

434
01:39:51.960 --> 01:40:05.119
allows more room for feelings of pleasure and happiness to

435
01:40:05.399 --> 01:40:14.840
move around your body and into your mind, almost as

436
01:40:14.840 --> 01:40:24.000
if your mind and your body are sinking together, almost

437
01:40:24.319 --> 01:40:38.359
mirroring each other with that growing positivity and calmness, And

438
01:40:38.439 --> 01:40:45.760
it feels nice. It really does feel nice to know

439
01:40:46.000 --> 01:40:54.920
that you are the one that has allowed yourself to

440
01:40:55.159 --> 01:41:10.640
feel more comfort and to experience more at this deep relaxation.

441
01:41:12.000 --> 01:41:26.239
Spreading throughout your body, and as I focus on each

442
01:41:26.600 --> 01:41:32.239
part of your body, you can notice that that part

443
01:41:36.199 --> 01:41:49.439
becomes even more relaxed just by focusing on it, becomes

444
01:41:49.600 --> 01:42:02.760
even more calm and comfortable just by focusing. And as

445
01:42:02.800 --> 01:42:10.960
I move down your body, starting at your head, the

446
01:42:11.000 --> 01:42:19.000
parts that you've already focused on will continue to relax deeply,

447
01:42:21.760 --> 01:42:27.800
and those parts that we've not yet focused on or

448
01:42:27.920 --> 01:42:39.760
just automatically release any remaining tension in anticipation of even

449
01:42:40.119 --> 01:42:52.720
more comfort about to come. Now, I'm going to start

450
01:42:52.800 --> 01:43:00.680
by focusing on your forehead, just being aware the feelings

451
01:43:00.720 --> 01:43:11.079
of your forehead and any background sounds like mister Herbert

452
01:43:11.119 --> 01:43:16.640
the pigeon can just allow you to feel even more relaxed.

453
01:43:20.520 --> 01:43:26.640
Just means you're in the moment. This isn't this isn't

454
01:43:26.680 --> 01:43:34.680
a sterile environment. This is the world. I live in

455
01:43:34.720 --> 01:43:47.079
the countryside, so there's lots of nature sounds around. So

456
01:43:47.119 --> 01:43:52.359
as you focus on your forehead, just notice how it

457
01:43:52.520 --> 01:44:02.439
becomes even more relaxed as you focus only on my

458
01:44:02.720 --> 01:44:12.279
voice and that part of your body. Moving down to

459
01:44:12.399 --> 01:44:25.439
your eyes, Focusing on your eyes, noticing how your eyelids

460
01:44:25.560 --> 01:44:32.760
feel so heavy yet so light at the same time,

461
01:44:35.960 --> 01:44:46.640
and all the muscles around your eyes relaxing completely. Moving

462
01:44:46.760 --> 01:44:53.960
your focus down to your mouth, your lips, your tongue,

463
01:44:55.159 --> 01:45:03.119
your teeth, and your gums, the whole of your mouth relaxing,

464
01:45:06.600 --> 01:45:16.880
calm and loose. As you focus now on your jaw,

465
01:45:19.880 --> 01:45:23.479
not just the parts of your jaw near your mouth,

466
01:45:24.439 --> 01:45:28.720
your chin, but all the way up the size of

467
01:45:28.760 --> 01:45:35.479
your face to your ears, a hole of your jaw,

468
01:45:38.079 --> 01:46:05.319
feeding more relaxed and calm. Focusing on your neck, the

469
01:46:05.319 --> 01:46:12.880
front of your neck and your throat, relaxing and loose

470
01:46:13.560 --> 01:46:23.199
and calm. The side of your neck, the right and

471
01:46:23.399 --> 01:46:36.239
left side of your neck, relax and loose and calm

472
01:46:42.399 --> 01:46:49.279
and now the back of your neck. Focusing on the

473
01:46:49.359 --> 01:47:00.159
back of your neck, letting go of any tension they

474
01:47:00.199 --> 01:47:10.720
have been there before, and enjoying that sense of increasing

475
01:47:12.279 --> 01:47:20.880
comfort and release that you can experience in the back

476
01:47:20.920 --> 01:47:33.439
of your neck, moving down your back and moving either

477
01:47:33.640 --> 01:47:37.760
side of your spine right from the top of your

478
01:47:37.800 --> 01:47:43.359
back all the way down to the bottom of your

479
01:47:43.399 --> 01:48:01.039
back down to your lower back. As you move up

480
01:48:01.079 --> 01:48:09.920
and down your spine, you can feel the muscles either

481
01:48:10.039 --> 01:48:23.600
side of your spine relaxing even more. And as those

482
01:48:23.720 --> 01:48:33.199
muscles relax, that sense of comfort starts to spread outwards

483
01:48:34.720 --> 01:48:44.319
from your spine into both sides of your back, the

484
01:48:44.439 --> 01:48:47.960
top of your back, the middle and your lower back.

485
01:48:51.479 --> 01:48:58.640
And as you scan gently and slowly up and down

486
01:48:58.800 --> 01:49:03.920
your back, there's the muscles in the top of your

487
01:49:03.960 --> 01:49:13.920
back relax and become looser. The muscles in the middle

488
01:49:13.960 --> 01:49:21.279
of your back also seem to just almost divide from

489
01:49:21.319 --> 01:49:34.800
each other, separating and almost melting, and in your lower

490
01:49:34.840 --> 01:49:46.399
back there seems to be an extra special feeling of comfort.

491
01:49:51.640 --> 01:49:57.800
The spreads into your hips, so down your lower back,

492
01:49:58.119 --> 01:50:06.119
into your hips, into the area where your cosicks are,

493
01:50:09.640 --> 01:50:16.399
and into your buttocks, and all those muscles that spread

494
01:50:18.560 --> 01:50:28.359
from your lower back into your hip area, start to melt,

495
01:50:32.800 --> 01:50:45.199
start to really let go. I don't even nowhere about

496
01:50:45.239 --> 01:50:51.279
to focus on your shoulders. Your back and your spine

497
01:50:52.279 --> 01:51:09.079
will continue until let go. You to relax so calmly,

498
01:51:13.760 --> 01:51:18.720
And if you focus on your shoulders, you may notice

499
01:51:18.960 --> 01:51:50.560
that they're already feeling really loose, already feeding calm and fearing.

500
01:51:54.720 --> 01:52:03.119
Those muscles the move from your neck into your shoulders

501
01:52:09.600 --> 01:52:39.039
feel so soft and gentle, so smooth and calm, and

502
01:52:39.199 --> 01:52:52.119
the feeling in your shoulders seems to spread deep into

503
01:52:52.159 --> 01:53:02.600
your shoulders, that sense of relaxation, not just traveling deeply

504
01:53:02.960 --> 01:53:19.920
into your muscles, but also relaxing the bones and moving

505
01:53:20.039 --> 01:53:28.359
all the way to underneath your arms, relaxing a whole

506
01:53:28.520 --> 01:53:34.119
area between the tops of your shoulders and underneath your arms.

507
01:53:38.279 --> 01:53:53.520
He Then you feel so relaxed and comfortable in your shoulders,

508
01:53:57.000 --> 01:54:19.239
which sends that deep healing message into your arms, and

509
01:54:19.319 --> 01:54:24.439
you may feel almost as if your arms are not

510
01:54:24.520 --> 01:54:47.439
even there, because they're so relaxed, so deeply relaxed, so

511
01:54:47.439 --> 01:55:18.560
so calm.

512
01:55:03.760 --> 01:55:03.920
So.

513
01:55:10.560 --> 01:55:23.039
Pose, not feeling spreading.

514
01:55:22.800 --> 01:55:24.199
All the way.

515
01:55:24.239 --> 01:55:47.920
Down your arms two elbows in including your elbows circumforts

516
01:55:48.159 --> 01:56:03.680
spreads your away into wrists. There are forearments and the

517
01:56:03.840 --> 01:56:26.960
wrists so heavy, yet at the same time so light

518
01:56:30.199 --> 01:57:33.199
and gentle. Focusing now on your hands, my hands, so

519
01:57:34.600 --> 01:58:02.680
peaceful in your hands, there's a sense of real peace.

520
01:58:14.439 --> 01:58:28.239
It just seems to feel so familiar when your hands

521
01:58:28.560 --> 02:00:02.720
relax deeply ees your thing is you think this sad?

522
01:59:36.199 --> 02:00:39.079
This your finger tips, moving your attention to the front

523
02:00:39.239 --> 02:01:10.000
of your body, so comfortable, move ven your fortress, your legs,

524
02:02:29.000 --> 02:03:23.439
love musculs in your thighs, your knees so relaxed, a

525
02:03:23.720 --> 02:05:31.640
calf muscles and just shains a puzy May four and

526
02:05:31.840 --> 02:05:53.119
the fathing your feet, sir, peaceful, so calm, so peaceful,

527
02:06:00.279 --> 02:06:45.319
sircom su peaceful, sycom so peace fall.

528
02:06:53.760 --> 02:06:55.479
Y, sing.

529
02:07:00.600 --> 02:07:19.760
Peace fall so calm, loving that deep relaxation, to spread

530
02:07:20.159 --> 02:07:41.239
your chest, in your stomach, so letting go of everything.

531
02:07:52.520 --> 02:07:58.479
So I'm gonna start counting down now, from twenty down

532
02:07:58.560 --> 02:08:06.680
to one. You can imagine in a way it's like

533
02:08:07.479 --> 02:08:13.920
just walking down some steps and each step or twenty steps,

534
02:08:14.000 --> 02:08:23.119
and each step represents a level of comfort. Each step

535
02:08:23.640 --> 02:08:39.199
represents a deepening of that comfort, and the furvies you

536
02:08:39.359 --> 02:08:44.680
walk down those steps that are deeper and more relaxed

537
02:08:44.920 --> 02:10:01.079
you feel. So starting with number twenty twenty, nineteen, eighteen,

538
02:10:39.000 --> 02:15:33.399
seventeen sixteen eight four four see too well.

539
02:16:32.319 --> 02:17:43.239
Faa F.

540
02:18:48.760 --> 02:25:04.159
Nine y seven h h six D five four four.

541
02:28:41.879 --> 02:28:42.120
One.

542
02:29:31.680 --> 02:29:48.639
And now as you focus on your eyes, we're gonna

543
02:29:48.719 --> 02:30:00.959
count down from ten douts one, focusing just on your eyes,

544
02:30:04.719 --> 02:30:13.200
your eyelids, the muscles around your eyes, your eye walls themselves,

545
02:30:14.719 --> 02:30:31.760
our whole area that makes up your eye. And as

546
02:30:31.840 --> 02:30:40.399
we count down from ten down to one, whilst focusing

547
02:30:40.639 --> 02:30:56.000
on your eyes, you'll become twice is relaxed with each

548
02:30:56.440 --> 02:31:08.920
number counting down that you may find the all you

549
02:31:09.200 --> 02:31:14.959
want to do is just to drift off to sleep.

550
02:31:17.959 --> 02:31:24.600
And if that's what you want, then just allow yourself

551
02:31:24.680 --> 02:31:39.360
to do that. Now, focusing on your eyes, I'm going

552
02:31:39.440 --> 02:31:49.399
to begin counting down from ten down to one right now,

553
02:31:58.000 --> 02:34:52.600
ten nine eight seven y.

554
02:35:56.879 --> 02:38:13.399
Five four.

555
02:38:21.600 --> 02:41:12.559
Three two one. So counting down from ten to one

556
02:41:14.600 --> 02:41:38.879
ten nine eight seven six five four three two one.

557
02:41:45.920 --> 02:41:48.799
And maybe that was a bit too quick in order

558
02:41:48.879 --> 02:41:52.799
to relax. Maybe it's a bit too fast for you

559
02:41:53.159 --> 02:42:02.840
to notice the calming of your body, maybe even a

560
02:42:02.879 --> 02:42:06.440
little bit of pressure there. Like you'll count it down

561
02:42:06.520 --> 02:42:09.479
from ten to one. Would you expect me to do man,

562
02:42:10.399 --> 02:42:14.959
expect me to stick gold floppy just because you're counting down.

563
02:42:20.559 --> 02:42:23.840
We could try it again, but this time I go

564
02:42:24.040 --> 02:42:31.360
this lower. This time, as you focus on the whole

565
02:42:31.479 --> 02:42:37.719
of your body before we focus on your legs. Just

566
02:42:37.959 --> 02:42:47.959
notice how your body does start to feel more relaxed

567
02:42:52.719 --> 02:43:54.639
with every number that I count down ten nine, eight, seven, six, five, four, three,

568
02:44:08.200 --> 02:44:45.840
two one, And just notice how how you feel, generally,

569
02:44:46.280 --> 02:44:57.680
how your body feels. It's not necessarily even about yeah,

570
02:45:00.200 --> 02:45:07.440
counting down from ten to one. It's that space that

571
02:45:07.559 --> 02:45:26.280
you have, that space between being active physically or mentally

572
02:45:27.280 --> 02:45:36.159
to just sitting or lying down, just being there, not

573
02:45:36.680 --> 02:45:42.479
doing anything, not saying anything, not needing to think about anything.

574
02:45:44.319 --> 02:45:48.000
So it opens up a space, you know, a bit

575
02:45:48.040 --> 02:45:58.879
of a space, a gap. And the more I camped

576
02:45:58.959 --> 02:46:03.479
down from ten to one, the bigger that gap becomes.

577
02:46:06.520 --> 02:46:19.000
So there's that gap of calmness, of comfort, relaxation. It's

578
02:46:19.040 --> 02:46:32.680
a nice feeling, and it moves those stresses or discomforts

579
02:46:32.760 --> 02:46:45.600
physically or emotionally, moves them away. Allows you.

580
02:46:48.280 --> 02:46:48.799
To just.

581
02:46:51.799 --> 02:46:58.520
Slow down. Someone to count again from ten down to one,

582
02:46:58.959 --> 02:47:09.159
and notice that gap widening the gap and as it widens,

583
02:47:09.239 --> 02:47:15.280
it's almost like the stress and attention falls into the

584
02:47:15.360 --> 02:48:25.159
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five,

585
02:48:36.280 --> 02:49:11.879
four three two.

586
02:49:30.120 --> 02:49:30.360
One.

587
02:49:41.920 --> 02:50:02.040
And how did your body feel? No, can you notice

588
02:50:02.319 --> 02:50:40.120
that you feeling calmer, the feeling more relaxed. As we

589
02:50:40.319 --> 02:51:00.559
now focus on your legs, just your legs. We're just

590
02:51:00.680 --> 02:51:20.360
going to start with focusing on your thighs. Of course,

591
02:51:20.479 --> 02:51:25.360
it's not the most exciting thing to be doing, because

592
02:51:28.840 --> 02:51:31.479
I'm sure, like most of your body is not a

593
02:51:31.600 --> 02:51:44.000
lot going on right now. Just focusing on the whole

594
02:51:44.159 --> 02:51:50.559
of your thighs, the tops of your thighs, the sides

595
02:51:50.680 --> 02:51:57.680
of your thighs, the bottoms of your thighs, your outer thighs,

596
02:51:57.799 --> 02:52:02.680
and your inner thighs. Basically the whole of your thigh

597
02:52:02.799 --> 02:52:11.559
that leads into your hip and it goes down to

598
02:52:11.799 --> 02:52:25.840
your knee joints. Now, this is a big area. It's

599
02:52:25.879 --> 02:52:31.319
a very heavy area. It's very strong, probably the strongest

600
02:52:32.360 --> 02:52:45.520
muscles in your body or in your thighs. But I

601
02:52:45.600 --> 02:52:53.879
don't think we perhaps give enough attention to our thighs.

602
02:53:00.000 --> 02:53:10.600
Perhaps we don't acknowledge how important our thighs are to

603
02:53:10.760 --> 02:53:31.399
our lives. How much they actually do for us all

604
02:53:31.479 --> 02:53:41.920
through our lives. And it may seem to sound really weird,

605
02:53:42.040 --> 02:53:50.440
but I think that all of our body parts, especially

606
02:53:50.559 --> 02:53:58.159
our thighs, need some TLC, a bit of love shown,

607
02:53:59.159 --> 02:54:17.399
a bit of acknowledgement, thank you, gratitude for what our

608
02:54:17.559 --> 02:54:26.879
thighs do for us. And I know this may sound

609
02:54:26.959 --> 02:54:33.239
a bit strange. Maybe you think, why am I short?

610
02:54:33.280 --> 02:54:36.159
How should be out in the garden hugging a tree

611
02:54:36.360 --> 02:54:44.479
or something. Well, it's hard to set a microphone up

612
02:54:44.520 --> 02:54:47.879
on a tree. That's why I'm doing this indoors. Otherwise

613
02:54:47.920 --> 02:54:51.239
I would be outside hugging a tree. Now I can't

614
02:54:51.280 --> 02:54:59.959
see the television from the tree. If you moved down

615
02:55:00.120 --> 02:55:09.840
to your knees gain such an important part. And I

616
02:55:09.959 --> 02:55:16.799
think we don't necessarily I'll speak for myself here. I

617
02:55:16.879 --> 02:55:22.000
don't necessarily appreciate all that my nees do for me

618
02:55:23.280 --> 02:55:28.440
until I have a problem with my knee. It's occasionally

619
02:55:28.520 --> 02:55:33.479
if I ever maybe i'll pash it or it's aching

620
02:55:33.680 --> 02:55:40.040
for some reason. It's then that I realize how much

621
02:55:40.159 --> 02:55:43.799
it does. You know, the benefit of being able to

622
02:55:44.760 --> 02:55:53.959
use my legs without any kind of physical discomfort is

623
02:55:54.799 --> 02:56:03.520
a beautiful thing. That's possibly not appreciated until it's temporarily removed.

624
02:56:04.639 --> 02:56:11.639
You know that's comfort. But as you focus on your knees,

625
02:56:13.799 --> 02:56:19.440
regardless of how your knees feel, you can have that

626
02:56:19.719 --> 02:56:25.879
sense of gratitude and love to your knees for all

627
02:56:26.000 --> 02:56:38.239
that they do for you. And you can still have

628
02:56:38.399 --> 02:56:42.520
that attention on your thighs and maybe notice how your

629
02:56:42.639 --> 02:56:54.520
thighs feel. Maybe you've noticed that they are relaxing more

630
02:56:56.280 --> 02:57:07.920
deeply as you focus now on the bottoms of your legs,

631
02:57:08.399 --> 02:57:14.159
your shins and your calf muscles, the bones between your

632
02:57:15.120 --> 02:57:20.799
knees and your feet incorporate, and of course your ankles

633
02:57:23.120 --> 02:57:32.440
so important. You know, anyone that's had even like the

634
02:57:32.639 --> 02:57:39.479
slightest sprain of an ankle knows how how much we

635
02:57:39.600 --> 02:57:49.840
take our ankles for granted. And it's kind of strange

636
02:57:49.920 --> 02:57:54.719
in a way when you think that. You know, logically,

637
02:57:55.079 --> 02:57:58.159
our wrists are a lot thinner than the rest of

638
02:57:58.200 --> 02:58:03.079
our arms, which is okay, it doesn't can't see any

639
02:58:03.079 --> 02:58:08.040
problem with that because we're just picking stuff up. But

640
02:58:08.159 --> 02:58:14.200
our ankles so much thinner than the rest of our legs,

641
02:58:20.639 --> 02:58:25.040
and from a physics perspective or logical even it doesn't

642
02:58:25.120 --> 02:58:31.079
really make sense. That all this weight would ultimately be

643
02:58:32.200 --> 02:58:42.239
resting on your ankles then leading to your feet, that

644
02:58:42.799 --> 02:58:51.760
thin area, thin bone. Yeah, it does so much great work.

645
02:58:53.959 --> 02:59:03.440
Supports us, supports our body for a lifetime, helps us

646
02:59:04.159 --> 02:59:13.479
to balance, It helps you to get around and be mobile.

647
02:59:19.840 --> 02:59:27.639
And there's the calf muscles. Of course, when I was younger,

648
02:59:28.000 --> 02:59:31.319
I couldn't see the point in calf muscles. Didn't seem

649
02:59:31.360 --> 02:59:36.440
to do anything. Okay, if I walked around on tiptoes,

650
02:59:37.239 --> 02:59:41.079
then my calf muscles get some work. But of course

651
02:59:41.159 --> 02:59:45.280
that's not true. The calf muscles are being used whenever

652
02:59:45.360 --> 02:59:57.280
we use our legs and your shins there to protect

653
02:59:59.239 --> 03:00:07.920
your lower legs, shaped in a way, almost as a

654
03:00:08.000 --> 03:00:20.280
protector for the bone, leading of course to your ankles

655
03:00:23.639 --> 03:00:30.200
and your feet. But we're not going to focus on

656
03:00:30.319 --> 03:00:32.399
your feet. We're just going to focus on the legs.

657
03:00:34.479 --> 03:00:39.120
I realize that now that I've mentioned your feet, it

658
03:00:39.280 --> 03:00:44.159
probably focuses on them anyway, So maybe I should focus

659
03:00:44.239 --> 03:00:50.079
on your feet a little bit. You can have them

660
03:00:50.120 --> 03:00:55.680
in your awareness the same as you have your thighs

661
03:00:55.959 --> 03:01:00.280
in your awareness, even though we haven't been focusing on

662
03:01:00.440 --> 03:01:05.000
your thighs for a few minutes. Let me focus in

663
03:01:05.120 --> 03:01:21.680
on your ankles. There's still that sensation of comfort in

664
03:01:21.840 --> 03:01:33.680
your thighs and this that movement of energy because the

665
03:01:33.799 --> 03:01:41.399
thighs hold lots of different sensations. Of course, there's the muscles,

666
03:01:42.000 --> 03:01:46.040
the big straw muscles that we have in our thighs.

667
03:01:54.799 --> 03:02:00.520
But the skin on the outside of the thighs, as

668
03:02:00.600 --> 03:02:05.120
in the outside of all of our body, can be

669
03:02:05.360 --> 03:02:23.040
very sensitive, sensitive to the touch, sensitive to temperature, and

670
03:02:23.239 --> 03:02:31.600
inside your thighs the bones, there's the muscle, there's the blood, vessels,

671
03:02:31.760 --> 03:02:37.559
the arch trees, all this stuff that's inside your thighs.

672
03:02:41.879 --> 03:02:45.040
And I guess sometimes it'd be nice if you could

673
03:02:45.079 --> 03:02:50.440
actually put your fingers inside your thighs and a message,

674
03:02:52.799 --> 03:02:56.360
so you can message on the outside, of course, but

675
03:02:56.440 --> 03:02:59.520
to be able to get deep into the muscles and

676
03:02:59.600 --> 03:03:04.760
to be able to just massage inside your thighs, message

677
03:03:04.799 --> 03:03:12.879
in the bones of your leg, massage in or the

678
03:03:13.040 --> 03:03:23.600
veins and just gently healing your thighs, and you could

679
03:03:23.760 --> 03:03:30.639
move down message and inside your knees, just message in

680
03:03:30.760 --> 03:03:38.120
those bones, but with healing fingertips, spreading that healing energy

681
03:03:38.879 --> 03:03:48.600
deep into the joints of your knees. Of course, there's

682
03:03:48.639 --> 03:03:53.079
the back of your your knee or the inside crease

683
03:03:54.079 --> 03:04:01.040
where your knee is. It's a very sensitive area. Very

684
03:04:01.760 --> 03:04:05.559
it feels very nice when you stroke it. That might

685
03:04:05.639 --> 03:04:09.799
be because it's an area that's not really touched very often.

686
03:04:11.840 --> 03:04:18.680
It's almost like a hidden part, that crease in your legs.

687
03:04:18.799 --> 03:04:26.120
It's almost like a part that has a sensitivity, which

688
03:04:26.200 --> 03:04:36.639
is a little bit different. Of course, it's protected by

689
03:04:36.719 --> 03:04:48.120
your legs, so you can imagine putting your fingers into

690
03:04:48.239 --> 03:04:57.879
that crease in your legs. Fold in between your legs.

691
03:04:58.600 --> 03:05:03.239
You can just message with your fingertips, letting your fingertips

692
03:05:03.360 --> 03:05:13.840
going inside, massage in the muscle tissue. You can of

693
03:05:13.959 --> 03:05:20.000
course field the the bones of your knees, healing through

694
03:05:20.079 --> 03:05:32.760
your fingertips. And then as you go down to your

695
03:05:32.840 --> 03:05:35.520
calf muscles, and that's the part I'd like to be

696
03:05:35.559 --> 03:05:41.959
able to really put my fingertips deep inside my calf muscles,

697
03:05:43.440 --> 03:05:53.200
massage in every single tissue of that muscle, healing every part.

698
03:05:59.159 --> 03:06:05.280
And then doing this saying for my shins, massage in

699
03:06:05.440 --> 03:06:12.959
and gently stroking the bones, gently stroking them, healing in

700
03:06:13.040 --> 03:06:20.239
a loving way, because they deserve to be treated as

701
03:06:20.360 --> 03:06:24.360
the precious bones that they are. Because our legs are

702
03:06:24.399 --> 03:06:28.200
so precious as in all the other parts of our body,

703
03:06:30.680 --> 03:06:44.559
and more precious of any jure on the planet. When

704
03:06:44.600 --> 03:06:52.399
you start to think about your legs in this way,

705
03:06:57.000 --> 03:07:03.639
it can change your perspective. It might sound a bit

706
03:07:06.760 --> 03:07:11.000
a bit silly to start with the idea of having

707
03:07:11.920 --> 03:07:21.920
love for your legs, showing appreciation for your thighs, wanting

708
03:07:22.040 --> 03:07:25.959
to be able to put your hands in your thighs,

709
03:07:28.200 --> 03:07:34.520
massage the muscles and the bones, and to get your

710
03:07:34.639 --> 03:07:43.159
fingers deep in there, releasing all tension, just to show

711
03:07:45.079 --> 03:07:52.399
how much you care about your legs, how much you

712
03:07:52.559 --> 03:08:01.120
care for what your legs do for you regularly, your knees,

713
03:08:01.360 --> 03:08:14.200
your calves, your ankles, the strength of your ankles, considering

714
03:08:14.399 --> 03:08:18.879
how thin they are compared to the rest of your legs,

715
03:08:19.079 --> 03:08:32.719
especially your thighs, yet they're so strong, so flexible, absolutely

716
03:08:33.000 --> 03:08:44.799
amazing things. Your ankles are truly a gift because of

717
03:08:44.879 --> 03:08:56.079
what they do for you, supporting all that weight, regardless

718
03:08:56.239 --> 03:09:00.280
of how what weight you are, even if you're only

719
03:09:00.479 --> 03:09:06.639
eight stone, still a lot of weight for these little ankles.

720
03:09:10.239 --> 03:09:14.520
Now I'm a lot heavier than eight stone double down,

721
03:09:18.000 --> 03:09:27.120
yet my ankles support my body all the time. Although

722
03:09:27.120 --> 03:09:29.920
they do give off a sigh of relief when I

723
03:09:30.000 --> 03:09:38.680
sit down, as I've got my whole legs do my

724
03:09:38.879 --> 03:09:46.000
feet feet also go, my toes clap. I'm so happy.

725
03:10:05.760 --> 03:10:14.959
Your legs really are amazing. And I know that talking

726
03:10:15.040 --> 03:10:21.440
about talking about your legs is probably possibly among the

727
03:10:21.520 --> 03:10:27.079
most most boring things you've ever heard anyone say. Possibly

728
03:10:30.000 --> 03:10:36.680
you're boring or not. Everything I said is true. Your

729
03:10:36.799 --> 03:10:57.360
legs are amazing. Your legs deserve not just respect, they

730
03:10:57.440 --> 03:11:10.040
deserve to relax deeply. They deserve to take some time

731
03:11:10.159 --> 03:11:33.840
out of the day to just let go completely. Your

732
03:11:34.000 --> 03:11:51.760
legs really can relax. And because the legs are so

733
03:11:52.840 --> 03:11:57.239
such a most you know, very important part of your

734
03:11:57.319 --> 03:12:01.479
body when you relaxtionally, makes the rest of your body

735
03:12:02.200 --> 03:12:20.719
also naturally follows in that a journey of comfort. I

736
03:12:20.799 --> 03:12:26.000
can feel it in my hips. My hips feel really loose,

737
03:12:29.280 --> 03:12:33.840
and also my lawyer back as well. My lower back

738
03:12:34.120 --> 03:12:39.639
really feels it feels stretched, even though I'm just sitting

739
03:12:39.680 --> 03:12:45.680
in a chair and there's no stretching as far as

740
03:12:45.760 --> 03:12:48.799
I'm aware that I'm doing. It's almost as if the

741
03:12:48.920 --> 03:12:52.879
muscles are just relaxed so much that there is a

742
03:12:53.040 --> 03:13:17.719
natural stretch as the tension has reduced a lot. And

743
03:13:17.799 --> 03:13:21.200
I'm now going to count down from ten down to one,

744
03:13:25.520 --> 03:13:54.920
and you can continue to fill wonderfully relaxed ten nine, eight, seven, six, five,

745
03:13:59.520 --> 03:14:27.600
four three two what relax? So I'm just going to

746
03:14:27.680 --> 03:14:33.079
count down from five down to one, and as a countdown,

747
03:14:34.360 --> 03:14:39.079
if you just focus on the numbers, just the numbers

748
03:14:40.760 --> 03:14:49.760
counting down, and notice how you feel in this moment

749
03:14:51.520 --> 03:14:55.879
as you hear the numbers counting down, knowing that those

750
03:14:56.079 --> 03:15:09.120
numbers counting down present you feeling calmer, not just in

751
03:15:09.200 --> 03:15:17.559
your body, but also relaxing your mind. I just notice

752
03:15:17.600 --> 03:15:23.639
how you feel. There's nothing to do, there's nothing to say,

753
03:15:24.319 --> 03:15:41.399
there's nothing to think about, starting with number five, four

754
03:15:50.920 --> 03:16:02.159
three two.

755
03:16:07.959 --> 03:16:08.159
One.

756
03:16:17.600 --> 03:16:29.479
And as you notice the gradual letting go that the

757
03:16:29.639 --> 03:16:37.239
tension in your body, you may also begin to notice

758
03:16:37.360 --> 03:16:44.600
and be aware of how your mind is starting to

759
03:16:45.920 --> 03:16:52.520
slow down. This is just a natural thing that happens.

760
03:16:55.120 --> 03:17:00.360
It's not really a special procedure. It's just natural because

761
03:17:00.520 --> 03:17:06.319
is your body relaxes, your mind also starts to relax.

762
03:17:07.920 --> 03:17:11.559
And the more your mind relaxes, the more your body relaxes.

763
03:17:11.680 --> 03:17:22.200
It's just a continuous circle of relaxation and is that

764
03:17:23.479 --> 03:17:31.360
calmness that comes from relative quietness. You know, even even

765
03:17:31.360 --> 03:17:38.319
if this background sounds either your side online is still

766
03:17:38.840 --> 03:17:44.120
going to be quite calm. You know, you haven't got

767
03:17:44.159 --> 03:17:49.319
the television on, there's no music in the background unless

768
03:17:49.319 --> 03:17:56.760
you're listening to the recording. With music, of course, you're

769
03:17:56.959 --> 03:17:59.040
very likely not going to be sitting in a room

770
03:17:59.120 --> 03:18:03.680
with other people. Of course you might be, but generally

771
03:18:03.879 --> 03:18:06.959
it's more ideal if you can do this on your own,

772
03:18:08.680 --> 03:18:18.760
so no distractions, and when you stop thinking about stuff,

773
03:18:25.319 --> 03:18:35.600
relaxation automatically rises. A sense of comfort starts to grow,

774
03:18:40.120 --> 03:18:46.799
and without trying to build it up into something fantastical

775
03:18:47.200 --> 03:18:58.959
or something magical, this is just a natural process, something

776
03:18:59.120 --> 03:19:09.239
that's easy to accomplish. In fact, it's almost you know,

777
03:19:09.399 --> 03:19:16.239
the sense of relaxing completely happens really when you put

778
03:19:16.440 --> 03:19:20.280
no effort into it. It's not something that you can

779
03:19:20.399 --> 03:19:32.000
really force. It's something that happens naturally. And part of

780
03:19:32.440 --> 03:19:42.680
the process of this recording and others is simply two

781
03:19:44.239 --> 03:19:54.600
allow you to take advantage of this space. This time,

782
03:19:57.520 --> 03:20:08.520
it's just let go to just be here, to be

783
03:20:09.159 --> 03:20:22.600
in tune with how you feel. Yet with the intention

784
03:20:24.840 --> 03:20:36.280
of wanting to relax deeply, and maybe even to fall asleep,

785
03:20:37.440 --> 03:20:42.600
depending on what it is that you wish for yourself

786
03:20:44.399 --> 03:20:59.440
in this moment. As we know, relaxing is the majority

787
03:21:00.680 --> 03:21:05.120
of the process of falling asleep. The actual falling asleep

788
03:21:05.239 --> 03:21:12.000
part is a tiny bit at the end. The deeper

789
03:21:13.319 --> 03:21:35.760
relaxed you become, the easier you find yourself drifting. You

790
03:21:35.840 --> 03:21:42.879
can also, if you choose, stay focused on my voice

791
03:21:44.639 --> 03:22:11.440
and really enjoy the process of gradually relaxing each muscle

792
03:22:16.040 --> 03:22:42.920
in your body effortlessly and just observing the sensation of

793
03:22:43.200 --> 03:22:59.319
letting go completely. This time, I'm an account from six

794
03:23:00.360 --> 03:23:12.399
down to one, and you can notice your mind calming

795
03:23:12.719 --> 03:23:25.239
down more with each number that you hear me say, naturally,

796
03:23:26.319 --> 03:25:00.879
feeling calm and slow and peaceful sex five, four, three,

797
03:25:38.920 --> 03:26:35.639
two one, being aware of how your mind to slowed

798
03:26:37.840 --> 03:27:04.239
right down, sinking deeply into relaxation. And as you focus

799
03:27:04.399 --> 03:27:12.719
on your mind, you may notice that there are some

800
03:27:13.639 --> 03:27:23.000
thoughts still there, maybe some stubborn thoughts that for some

801
03:27:23.280 --> 03:27:36.239
reason perhaps need your attention. So what you can do

802
03:27:36.479 --> 03:27:54.600
is send love to those thoughts. Sprinkle those thoughts with love.

803
03:27:56.360 --> 03:28:00.559
Might all petals from a flower, just sprinkle over them,

804
03:28:02.040 --> 03:28:10.200
petals filled with love towards those thoughts, to let those thoughts.

805
03:28:10.000 --> 03:28:10.440
Know that.

806
03:28:12.639 --> 03:28:18.079
You're not abandoned in them. You just need them. You

807
03:28:18.239 --> 03:28:29.760
require them to just calm down, slow down, quiet down

808
03:28:33.680 --> 03:28:45.440
for now. So as you focus on those remaining thoughts

809
03:28:46.680 --> 03:28:50.760
as we count down this time from seven down to one.

810
03:28:52.319 --> 03:29:06.399
With each number, just imagine sprinkling those flower petals of love, kindness,

811
03:29:08.000 --> 03:29:19.840
gratitude over those thoughts, which will allow them to just

812
03:29:21.280 --> 03:29:36.280
melt away and relax deeply. With every number, those thoughts

813
03:29:36.440 --> 03:31:11.600
will become more and more relaxed, starting with number seven, six, five, four, three.

814
03:32:02.840 --> 03:32:03.079
One.

815
03:32:19.760 --> 03:32:36.680
And as you now notice how relaxed you're feeling in

816
03:32:36.879 --> 03:32:58.440
your body, we're going to focus on your hands, because

817
03:32:58.559 --> 03:33:05.200
the more relaxed hands are, the more relaxed your body

818
03:33:06.159 --> 03:33:26.239
and mind are. And there's you focus on your hands

819
03:33:27.120 --> 03:33:37.239
and your fingers. There's nothing needed to be done. There's

820
03:33:37.319 --> 03:33:42.239
no clenching of fists or dents in the fingers or

821
03:33:42.280 --> 03:33:56.680
anything like that. It's just noticing and focusing on your hands,

822
03:34:03.719 --> 03:34:25.920
noticing how they feel. Because the more relaxed your hands feel,

823
03:34:29.440 --> 03:34:38.600
the calmer your mind feels, and the more comfort you

824
03:34:38.840 --> 03:35:02.040
feel throughout your body. And you may have already noticed

825
03:35:06.360 --> 03:35:41.479
you mind is starting to dress like since just on

826
03:35:41.680 --> 03:35:59.079
your hands and fingers, allowing them to experience a real

827
03:35:59.639 --> 03:36:06.799
deep and in of that relaxation in your hands and fingers,

828
03:36:12.799 --> 03:36:35.159
more and more relaxed. With each number from eight down

829
03:36:35.280 --> 03:36:48.079
to one. You can almost feel that healing and relaxing

830
03:36:48.600 --> 03:37:04.719
energy spreading into your hands and fingers, becoming ye more

831
03:37:06.879 --> 03:37:23.680
relaxing with each number you hear, going down eight down

832
03:37:24.440 --> 03:37:40.559
to one, drifting, drifting again, starting with.

833
03:37:45.120 --> 03:39:26.200
Number eighth, seven, six.

834
03:39:35.360 --> 03:41:47.040
Five, four, three, just being here now, nothing to think about,

835
03:41:48.799 --> 03:41:58.319
nothing to do, nothing to say, and everything just feels

836
03:41:59.639 --> 03:42:08.280
can't armor And this is your natural state of being.

837
03:42:11.959 --> 03:42:17.319
This is how you just normally feel when you take

838
03:42:17.399 --> 03:42:25.879
away all that other stuff that we add, you know,

839
03:42:26.000 --> 03:42:37.360
things like stress and worrying and overthinking and anxiety, tension,

840
03:42:41.600 --> 03:42:48.559
just generally thinking about stuff. You take that away, which

841
03:42:48.600 --> 03:42:57.799
is what we do. What we do now you're left

842
03:42:57.959 --> 03:43:08.840
with a real sense of peacefulness which comes to you

843
03:43:09.120 --> 03:43:23.079
very quickly, because ultimately it's just a feeling a feeling

844
03:43:24.120 --> 03:43:31.280
of comfort. It's almost as if you've gone inside yourself

845
03:43:31.360 --> 03:43:43.000
and you've found a special place where everything is peaceful,

846
03:43:45.920 --> 03:43:51.280
a place where you can feel relaxed and your natural

847
03:43:53.479 --> 03:43:59.760
sense of comfort. A place where you can be you,

848
03:44:04.520 --> 03:44:11.520
where you can accept yourself for who you are, the

849
03:44:11.600 --> 03:44:18.120
place where you're not trying to please anybody else ever,

850
03:44:22.120 --> 03:44:30.680
a place where you can actually not just love yourself,

851
03:44:30.799 --> 03:44:36.239
but in some ways more importantly, you can like yourself

852
03:44:38.760 --> 03:44:56.040
appreciate who you are. That sense of gratitude is in

853
03:44:56.200 --> 03:45:07.159
the air all around you. That's also a place where

854
03:45:07.360 --> 03:45:17.680
you can actually feel the healing energy soaking into your body.

855
03:45:24.360 --> 03:45:35.719
Healing energy soaking into your body, and that healing energy

856
03:45:36.120 --> 03:45:46.399
spreads through your veins, traveling to each and every single

857
03:45:46.799 --> 03:45:57.239
part of your body, and you start to realize that

858
03:45:57.520 --> 03:46:04.840
actually that healing energy, it's not just entered into your brain,

859
03:46:07.680 --> 03:46:17.159
it's become part of your brain, and that spinal fluid

860
03:46:19.840 --> 03:46:30.600
is now mixed with healing energy, not just allowing you

861
03:46:30.879 --> 03:46:38.920
to feel so much more relaxed and healthy in this moment,

862
03:46:43.399 --> 03:46:52.799
but also you start to realize that actually, what's happening

863
03:46:53.040 --> 03:47:01.559
now with that heathing, relaxing energy spreading through your body,

864
03:47:03.479 --> 03:47:14.319
it's actually changing your life. It's actually changing the way

865
03:47:14.440 --> 03:47:21.040
you're going to feel not just now, but tomorrow and

866
03:47:21.159 --> 03:47:30.079
the next day as your health improves, not just your

867
03:47:30.159 --> 03:47:37.920
physical health, but your mental health. Things that used to

868
03:47:38.120 --> 03:47:44.200
bother you in the past, for some reason, no longer

869
03:47:45.559 --> 03:47:52.079
have the effect that they used to because something has

870
03:47:52.559 --> 03:48:05.559
changed deep within you. Maybe things that used to cause

871
03:48:05.680 --> 03:48:17.639
you to feel anger no longer have that power to

872
03:48:17.799 --> 03:48:23.440
control you the way they seem to be able to before.

873
03:48:27.120 --> 03:48:37.879
As you realize that you're the one who decides what

874
03:48:38.239 --> 03:48:49.959
affects you, you're the one who decides to feel relaxed

875
03:48:50.799 --> 03:49:03.600
and calm when you choose to enjoy noticing these natural

876
03:49:04.639 --> 03:49:17.959
developments of healing continuing to grow and improve your life

877
03:49:19.360 --> 03:49:31.200
day by day, including of course, your ability to relax

878
03:49:31.840 --> 03:49:46.760
so much easier and sleeping. It's the most natural thing

879
03:49:47.680 --> 03:49:57.639
in the world to you, because falling asleep is something

880
03:49:57.840 --> 03:50:08.639
that you've done so many times in your life, and

881
03:50:08.840 --> 03:50:12.639
you know that you were born, as we all were,

882
03:50:13.440 --> 03:50:23.399
with the ability to fall asleep naturally. We were born

883
03:50:24.760 --> 03:50:35.159
with that ability to just drift off into a deep,

884
03:50:36.479 --> 03:50:48.239
healing sleep. Even when we're kids, sometimes will fall asleep

885
03:50:48.319 --> 03:50:52.319
and we don't even want to try to tell us

886
03:50:52.440 --> 03:50:56.799
stay awake. Maybe it's a birthday in the morning, or

887
03:50:56.879 --> 03:51:01.079
it's Christmas or holiday or something we look forward to.

888
03:51:01.680 --> 03:51:05.719
We don't want to go to sleep. But the more

889
03:51:06.280 --> 03:51:11.159
we want to stay awake, the more we just start

890
03:51:11.280 --> 03:51:19.600
to drift. And the more you fight drifting, the more

891
03:51:19.639 --> 03:51:22.200
you try to stop yourself and drift in a safe

892
03:51:24.319 --> 03:51:35.399
the deeper and stronger that drifting becomes. Because we're born

893
03:51:36.360 --> 03:51:42.200
not just with the need to relax deeply and to

894
03:51:42.399 --> 03:51:52.239
naturally fall asleep, but it's our birthright as part of

895
03:51:52.319 --> 03:52:02.959
our DNA. And sometimes as we get older in life,

896
03:52:04.319 --> 03:52:17.879
perhaps at times we have forgotten that relaxing completely is

897
03:52:18.000 --> 03:52:31.079
not only a wonderfully pleasant experience, it's also really easy.

898
03:52:42.479 --> 03:52:49.959
It's very, very easy to let go, because that's all

899
03:52:50.040 --> 03:53:04.399
it is. It's just deciding to let go. And when

900
03:53:04.559 --> 03:53:12.319
you press the play button on my recordings, you have

901
03:53:12.559 --> 03:53:23.120
given permission for my voice to relax you. When you

902
03:53:23.239 --> 03:53:28.440
press that play button, you have given me permission for

903
03:53:28.600 --> 03:53:42.680
my words to affect you in a positive, only a

904
03:53:42.840 --> 03:54:04.159
positive way, opening up your mind. Two useful and healing

905
03:54:05.760 --> 03:54:21.799
suggestions that can have such an amazing effect on how

906
03:54:21.959 --> 03:54:34.000
you feel right now, as well as those changes that

907
03:54:34.360 --> 03:54:44.319
continue long after the recording ends, those changes within you

908
03:54:47.200 --> 03:55:00.120
that continue to flourish and grow, transforming your life in

909
03:55:00.479 --> 03:55:12.440
a positive, beautiful way, allowing you to move forward in

910
03:55:12.600 --> 03:55:19.079
your life in the direction that you choose for yourself.

911
03:55:28.200 --> 03:55:40.200
And this feeling, this feeling that you can experience a safety, comfort, calmness,

912
03:55:48.000 --> 03:56:00.319
This feels so nice. It's such a help off the

913
03:56:00.520 --> 03:56:21.319
place to be, and that positivity grows within you each

914
03:56:21.840 --> 03:56:33.280
and every day. Moving forward, you're going to find that

915
03:56:35.040 --> 03:56:47.000
you're more relaxed physically and in your mind is more relaxed.

916
03:56:50.840 --> 03:56:56.079
And it's not that you're thinking slower. It's just that

917
03:56:56.200 --> 03:57:04.159
your mind will be less clogged up with unnecessary negativity

918
03:57:08.120 --> 03:57:18.280
because from now on, your mind rejects negativity. From now on,

919
03:57:18.959 --> 03:57:29.760
you're going to start noticing when negativity arises and you

920
03:57:29.879 --> 03:57:43.639
can just say stop, stop and that negativity will turn

921
03:57:43.760 --> 03:58:00.239
around and leave you alone. Stop and that negativity, see

922
03:58:03.239 --> 03:58:17.360
would disappear. And as you notice that you feel way

923
03:58:17.719 --> 03:58:33.639
more relaxed than you probably expected, you can now congratulate

924
03:58:33.799 --> 03:58:40.399
yourself because you're the person that has done this. You

925
03:58:41.879 --> 03:58:46.600
are the one that has opened your mind up to

926
03:58:46.760 --> 03:58:54.719
the simple facts that you can feel more relaxed in

927
03:58:54.879 --> 03:59:04.840
your body and in your mind. You've opened your mind

928
03:59:05.040 --> 03:59:12.879
up to the birthright of being able to just fall

929
03:59:12.959 --> 03:59:27.479
asleep easily when you choose and that's a nice feeling.

930
03:59:29.120 --> 03:59:37.360
Don't you think it feels nice? Doesn't it? To feel

931
03:59:38.840 --> 03:59:44.280
calm full, That healing energy is spreading through your body

932
03:59:45.399 --> 03:59:57.840
and your mind. To spend time a special place where

933
04:00:00.760 --> 04:00:14.440
negativity can no longer enter. Negativity is banned. It's bad,

934
04:00:15.840 --> 04:00:22.600
it's not allowed Entryue doesn't it doesn't. This doesn't deserve

935
04:00:22.719 --> 04:00:30.920
to be here, doesn't belong here. Negativity has no place

936
04:00:31.959 --> 04:00:48.719
in your life, which makes room for more comfort, more heathing,

937
04:00:50.879 --> 04:01:18.120
more relaxation, more peace. It feels nice, doesn't it? Just

938
04:01:21.639 --> 04:01:41.920
the let go with everything. I'm gonna count down now

939
04:01:42.200 --> 04:01:50.399
from twenty down to one. You can continue to relax,

940
04:01:52.600 --> 04:02:04.120
if you choose, you can drift to sleep. With every

941
04:02:04.319 --> 04:02:15.959
number you hear me say, you can fill twice as relaxed,

942
04:02:19.000 --> 04:02:23.200
or if you choose, you can feel twice as sleepy.

943
04:02:30.040 --> 04:04:44.520
Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five.

944
04:04:51.079 --> 04:04:51.360
Four.

945
04:05:24.760 --> 04:05:34.559
This is your time to just take a break, your

946
04:05:34.719 --> 04:05:45.440
time to relax, to allow your mind to slow down,

947
04:05:54.120 --> 04:06:08.200
to give yourself permission to take a break from everything.

948
04:06:12.879 --> 04:06:17.399
And you're the only person that can make that decision.

949
04:06:20.239 --> 04:06:22.959
You're the only person that can actually tell your mind

950
04:06:27.799 --> 04:06:52.040
to just relax, to just take some time off so

951
04:06:52.200 --> 04:06:57.040
that you can focus on your body, getting in touch

952
04:06:57.360 --> 04:07:12.040
with how you feel physically. And in the process of

953
04:07:14.840 --> 04:07:19.559
this body scan, where you focus on different parts of

954
04:07:19.639 --> 04:07:30.440
your body, those parts that you focus on and observe,

955
04:07:33.399 --> 04:07:41.760
even though you're not purposely requesting for those parts of

956
04:07:41.840 --> 04:07:49.360
your body to relax, it's kind of expected. You expect

957
04:07:50.719 --> 04:07:58.360
when you listen to my voice to feel more relaxed naturally,

958
04:08:03.920 --> 04:08:12.319
because when you're listening to me, your attention is focused

959
04:08:14.079 --> 04:08:25.280
on my words, and as my words guide you to

960
04:08:25.440 --> 04:08:37.799
focus on those parts of your body, your focus increases,

961
04:08:44.920 --> 04:09:01.280
which actually calms your mind. And when your mind can't down,

962
04:09:06.120 --> 04:09:28.200
your body relaxes. And when your body calms down, your

963
04:09:28.360 --> 04:09:43.799
mind relaxes. And even though we have not really started

964
04:09:45.200 --> 04:09:57.239
the focus on your body, you can already feel that

965
04:09:57.639 --> 04:10:12.760
healing energy spreading through your body, pushing out stress and tension,

966
04:10:16.920 --> 04:10:24.200
healing all the parts of your body, including your skin,

967
04:10:25.360 --> 04:10:32.280
your bones, your blood, all of your organs inside your body,

968
04:10:33.680 --> 04:10:40.440
all of the muscles, all of the fat, all of everything,

969
04:10:42.319 --> 04:10:48.479
every hair on your body is filled with that healing energy.

970
04:10:56.520 --> 04:11:04.239
And when your brain it fills with that healing energy.

971
04:11:12.200 --> 04:11:36.719
The feeling of comfort, of relaxation increases deeply, increases in

972
04:11:36.840 --> 04:11:50.799
a way to your mind starts to fill, perhaps bit

973
04:11:51.239 --> 04:12:07.079
drowsy because it's not needed, and it may start to

974
04:12:07.319 --> 04:12:22.920
drift if that's what's needed. So if you're listening to

975
04:12:23.120 --> 04:12:28.959
this and what you need is deep relaxation, that's what

976
04:12:29.079 --> 04:12:35.959
you get. If what you need is to fall asleep

977
04:12:37.760 --> 04:12:46.680
naturally and easily as your mind drifts, that's also what

978
04:12:46.799 --> 04:12:59.719
will happen. Because by pressing that play button on the

979
04:12:59.799 --> 04:13:06.680
podcast and listening to me, you give permission for your

980
04:13:06.799 --> 04:13:17.760
body and your mind. In fact, you give the command

981
04:13:19.239 --> 04:13:30.159
to your body and your mind to relax deeply and

982
04:13:30.319 --> 04:13:36.040
to drift off to sleep, if that's what you want

983
04:13:39.479 --> 04:13:51.920
or need. And as I focus on the different parts

984
04:13:52.360 --> 04:14:06.440
of your body, you may start to just drift. And

985
04:14:06.520 --> 04:14:10.319
then you come back again and you hear me talking,

986
04:14:10.639 --> 04:14:14.840
and I'm focusing on a different part of your body,

987
04:14:19.680 --> 04:14:29.520
and you may find yourself drifting. You don't realize you're

988
04:14:29.600 --> 04:14:37.799
drifting until you stop drifting and you're alert again to

989
04:14:37.959 --> 04:14:43.920
my voice. Focusing on a different part of your body

990
04:14:45.200 --> 04:14:55.680
starts to relax even deeper, because that drifting is basically

991
04:14:55.920 --> 04:14:57.479
you already.

992
04:14:59.280 --> 04:15:00.680
In the sleep same.

993
04:15:07.000 --> 04:15:12.000
And the more you drift, the longer you drift, and

994
04:15:12.159 --> 04:15:22.639
the longer you drift, eventually that drifting continues into sleep,

995
04:15:27.639 --> 04:15:32.479
and that's the last you remember until you wake up

996
04:15:36.959 --> 04:15:42.040
in your own time, when you experience the right amount

997
04:15:42.200 --> 04:15:51.040
of sleep for you, because when you do and if

998
04:15:51.120 --> 04:16:04.719
you do fall asleep, it's extremely pleasant, so relaxing, so

999
04:16:05.120 --> 04:16:25.600
deep healing sleep. It feels so nice to relax into

1000
04:16:25.639 --> 04:16:36.360
your own body and mind as you feel that healing

1001
04:16:36.600 --> 04:16:49.520
energy is spreading through it, relaxing us so deeply, relaxing,

1002
04:16:49.799 --> 04:17:07.479
use so so deeply. We start to focus on your eyes,

1003
04:17:15.399 --> 04:18:02.079
moving down to your jaw, down to your neck, your shoulders, arms, hands, fingers,

1004
04:18:09.440 --> 04:18:50.360
you chest, stomach, your back, your spine, youps, your legs,

1005
04:18:58.239 --> 04:19:34.000
your feet, your toes, and feeding, heating, spreading and growing

1006
04:19:35.600 --> 04:19:48.000
inside your body, feeling you up. Now let's focus again

1007
04:19:50.280 --> 04:19:58.360
more parts of your body, focusing this time on your forehead.

1008
04:20:04.840 --> 04:20:14.120
Now on your mouth, your lips, your tongue, the whole

1009
04:20:14.200 --> 04:20:35.959
of your mouth. Focus in on your fingers. Maybe you

1010
04:20:36.079 --> 04:20:40.120
could move your fingers a little bit so you can

1011
04:20:41.239 --> 04:20:55.879
focus on each one individually, both hands and even though

1012
04:20:56.319 --> 04:21:01.559
you focus on both of your hands now they almost

1013
04:21:01.680 --> 04:21:09.840
seemed to just melt into one. Where is your right

1014
04:21:09.959 --> 04:21:20.360
hand starting your left hand end, almost as if just

1015
04:21:20.600 --> 04:21:37.159
mixed together. Now, focusing on your knees, just noticing how

1016
04:21:37.280 --> 04:22:01.319
your knees fell. Now, focusing on your elbows, focusing on

1017
04:22:01.520 --> 04:22:40.840
both of your elbows, just observing the feeling of your elbows. Now,

1018
04:22:41.319 --> 04:22:59.000
focusing observing the back of your neck, feeding that energy

1019
04:23:01.600 --> 04:23:49.000
the back of your neck, absurd your ankles. Being aware

1020
04:23:51.760 --> 04:23:56.680
of physical sensations in your ankles.

1021
04:24:15.840 --> 04:24:57.319
Us, yes, so.

1022
04:25:00.040 --> 04:25:16.319
Out your toes on both of your feet, being aware

1023
04:25:18.159 --> 04:25:59.920
how your toes feel right now, m hm h mm hm.

1024
04:26:00.079 --> 04:26:31.040
And is sin how your entire body feels. Noticing how

1025
04:26:33.399 --> 04:27:25.719
your mind feels now letting go, letting go, letting go everything,

1026
04:27:34.000 --> 04:28:15.559
letting go, letting go, letting go everything, e thing. I'm

1027
04:28:15.600 --> 04:28:19.479
going to start now. And I'd like you just, first

1028
04:28:19.479 --> 04:28:25.040
of all, just to see yourself lying down on that

1029
04:28:25.200 --> 04:28:31.120
message table, lying on your front. Your head is supported,

1030
04:28:31.559 --> 04:28:40.280
your arms are supported, and you feel comfortable and breathing.

1031
04:28:40.399 --> 04:28:49.879
It's really easy, and you feel you feel confident in

1032
04:28:50.000 --> 04:28:52.200
how you look as well, So there's none of that

1033
04:28:52.399 --> 04:28:59.120
issue of body problems or shyness because I'm a professional

1034
04:29:00.319 --> 04:29:06.680
and this is a therapy session, so none of that

1035
04:29:06.840 --> 04:29:17.040
stuff matters whatsoever. This is about you. This is about

1036
04:29:17.440 --> 04:29:25.559
how you feel and how you can enjoy that sense

1037
04:29:25.680 --> 04:29:31.719
of comfort and relaxation that comes from letting go and

1038
04:29:31.879 --> 04:29:40.120
allowing my hands, my fingers to relax you by a

1039
04:29:40.200 --> 04:29:48.799
message your body. So I want to start off just

1040
04:29:48.920 --> 04:29:53.680
by placing my hands on the back of your head,

1041
04:29:55.120 --> 04:30:00.479
just gently, just you can feel what my hands feel

1042
04:30:00.600 --> 04:30:07.319
like really on you. So you can maybe feel the

1043
04:30:07.399 --> 04:30:09.600
warmth of my hands on the back of your head.

1044
04:30:12.959 --> 04:30:15.120
And with my hands to the side of your head,

1045
04:30:16.120 --> 04:30:22.719
not pressing, but just holding there very gently, maybe over

1046
04:30:22.799 --> 04:30:26.479
your ears, and a little bit on your face, just

1047
04:30:26.559 --> 04:30:32.000
so you can feel my hands so you can become

1048
04:30:32.040 --> 04:30:45.040
accustomed to them. And now put my hands on the

1049
04:30:45.120 --> 04:30:49.799
back of your head again and gently let them slide

1050
04:30:49.879 --> 04:31:02.120
down onto the back of your neck. You can feel

1051
04:31:02.159 --> 04:31:12.159
my hands gently stroking the back of your neck to

1052
04:31:12.280 --> 04:31:18.760
start with, just so you can get used to the

1053
04:31:20.639 --> 04:31:24.200
feeling with my hands on your skin, get accustomed to

1054
04:31:28.200 --> 04:31:33.079
realize that you're safe and it's all good, it's all fine.

1055
04:31:39.479 --> 04:31:43.559
And I'm going to start gently messaging the muscles in

1056
04:31:43.639 --> 04:31:59.440
the back of your neck with both hands. Now, this

1057
04:31:59.600 --> 04:32:05.840
is a very trusting situation really, because our necks are

1058
04:32:05.920 --> 04:32:11.120
so fragile and to have someone have their hands around

1059
04:32:11.200 --> 04:32:16.319
your neck in that way can sometimes be problematic for people,

1060
04:32:17.559 --> 04:32:22.000
which is why massages are quite good, because it allows

1061
04:32:22.079 --> 04:32:32.000
you to relax and to get in touch with trust,

1062
04:32:36.319 --> 04:32:48.159
to feel peaceful and calm. And there's a massage the

1063
04:32:48.479 --> 04:32:56.479
sides of your neck gently moving from the bottom of

1064
04:32:56.559 --> 04:33:00.840
your neck, it would be sort of near your shoulders

1065
04:33:00.959 --> 04:33:06.000
start I guess, all the way up to your jaw,

1066
04:33:07.799 --> 04:33:11.319
your ears kind of area that side of your neck.

1067
04:33:14.080 --> 04:33:16.680
Of course it's a lot longer than the front of

1068
04:33:16.720 --> 04:33:32.840
your neck. The message in the back of your neck,

1069
04:33:36.680 --> 04:33:45.479
especially that area where perhaps we hold tension, and as

1070
04:33:45.560 --> 04:33:50.200
that area's message, you can actually feel a sense of

1071
04:33:50.360 --> 04:33:58.360
release in the back of your neck, and maybe you

1072
04:33:58.560 --> 04:34:03.840
can breathe it out as well. Notice how it feels.

1073
04:34:04.119 --> 04:34:17.279
Notice how you feel. Then moving down to that area

1074
04:34:17.880 --> 04:34:25.479
between your neck and your shoulders, that musty area, starting

1075
04:34:25.560 --> 04:34:32.520
to message that area on both sides. I mean, this

1076
04:34:32.599 --> 04:34:35.040
would be the area that a lot of people would

1077
04:34:35.159 --> 04:34:37.880
message if they were going to give you like a

1078
04:34:38.000 --> 04:34:44.040
shoulder message. Even that's not technically the shoulders, but it's

1079
04:34:44.080 --> 04:34:48.240
all the muscles that lead to the shoulders from the

1080
04:34:48.400 --> 04:34:55.840
neck and again that can hold tension and stress. And

1081
04:34:56.000 --> 04:35:00.799
when massaged sometimes a nice deep message which is useful,

1082
04:35:03.880 --> 04:35:19.279
and you decide how deep that message is, and just

1083
04:35:19.479 --> 04:35:26.400
allow my knuckles just to dig in to get to

1084
04:35:26.560 --> 04:35:36.560
those muscles and to really relaxed all the time being

1085
04:35:36.840 --> 04:35:54.360
firm yet gentle with you and just stroking down the

1086
04:35:54.560 --> 04:36:03.080
area to your actual shoulders, moving to the muscles of

1087
04:36:03.159 --> 04:36:14.279
your shoulders and maybe initially just pulling up the shoulders

1088
04:36:14.279 --> 04:36:17.639
a little bit off the table just to give you

1089
04:36:17.759 --> 04:36:28.159
a little bit of a stretch, but very gently, and

1090
04:36:28.240 --> 04:36:30.759
you've got the muscles at the front of your shoulders,

1091
04:36:31.520 --> 04:36:42.479
the sides of the back. Again, this is a part

1092
04:36:42.639 --> 04:36:48.040
that can really take quite a bit of pressure, quite

1093
04:36:48.080 --> 04:36:56.119
a bit of needing if if you wish to really

1094
04:36:58.000 --> 04:37:03.439
release the tension to really get into those muscles, and

1095
04:37:06.880 --> 04:37:10.200
you can let your fingers in there if you feel

1096
04:37:10.400 --> 04:37:18.479
really nice. Sometimes just being stroked gently or being massaged

1097
04:37:19.919 --> 04:37:28.599
quite strongly, it can all be beneficial to the realization.

1098
04:37:33.720 --> 04:37:35.520
Put the muscles in your shoulders.

1099
04:37:45.400 --> 04:37:45.599
Now.

1100
04:37:45.959 --> 04:37:55.439
To move down your arms, we do one arm at

1101
04:37:55.479 --> 04:38:05.400
a time, starting with your right arm. Well I do

1102
04:38:05.680 --> 04:38:10.040
is I just lift your arm up, just hold it

1103
04:38:10.119 --> 04:38:11.040
to the side.

1104
04:38:10.799 --> 04:38:11.040
Of you.

1105
04:38:14.240 --> 04:38:19.040
And where it still be attached, and I just message

1106
04:38:20.560 --> 04:38:33.279
the tops of your arms all the way down to

1107
04:38:33.439 --> 04:39:00.279
your forearms, into your wrists, gently messaging that parts, the

1108
04:39:00.439 --> 04:39:03.880
softer part, which is the under part of the arm,

1109
04:39:07.000 --> 04:39:10.680
which leads to the crease in your elbow, the inside.

1110
04:39:12.159 --> 04:39:26.439
It's much more sensitive skin. Sometimes just having that stroked,

1111
04:39:29.720 --> 04:39:45.240
I feel really nice, pleasurable and relaxing. Now moving down

1112
04:39:46.639 --> 04:39:59.040
to your right hand, just holding your hand with both

1113
04:39:59.080 --> 04:40:08.680
of my hands, just pressing gently on the back of

1114
04:40:08.759 --> 04:40:19.720
your hand and stretching your fingers ever slightly at the

1115
04:40:19.840 --> 04:40:34.799
same time pressing down and massaging each finger, and then

1116
04:40:35.040 --> 04:40:45.959
starting to massage the palms of the hand. Just turning

1117
04:40:46.080 --> 04:40:56.840
the hand gently, stretching it gently, and actually having your

1118
04:40:57.000 --> 04:41:05.119
hand held can really be an emotional experience sometimes, even

1119
04:41:05.159 --> 04:41:09.720
if it is a stranger, so when you don't know

1120
04:41:09.959 --> 04:41:15.279
very well, like a massage person or a therapist, maybe

1121
04:41:17.319 --> 04:41:30.159
because it's intimate and you can feel nice, you can

1122
04:41:30.240 --> 04:41:41.040
feel safe. And as I put that right arm back

1123
04:41:41.200 --> 04:41:49.279
down where it was, to do the same with your

1124
04:41:49.360 --> 04:42:02.479
left arm, exactly the same message in the muscles and

1125
04:42:02.599 --> 04:42:10.799
your arm all the way down to your rest, stroking

1126
04:42:10.880 --> 04:42:20.360
the inside of your arm, just being gentle or as

1127
04:42:20.639 --> 04:42:34.159
firm as you require, and then massaging your left hand,

1128
04:42:40.680 --> 04:42:50.720
stretching the fingers, gently massaging the palm of your left hand.

1129
04:43:02.799 --> 04:43:30.959
You feel so so relaxing, so comforting, and I just

1130
04:43:31.200 --> 04:43:44.040
rest your left down, back down, start to message your back,

1131
04:43:45.759 --> 04:43:53.759
the biggest part of your body, starting at the top,

1132
04:43:57.000 --> 04:44:00.799
starting again where we already be have been, the area

1133
04:44:00.880 --> 04:44:05.439
at the top in between his shoulders k near your neck.

1134
04:44:07.200 --> 04:44:11.639
Going back, the massage in that area again, but this

1135
04:44:12.000 --> 04:44:25.560
time moving downwards, taking a downward stroke to the middle

1136
04:44:25.599 --> 04:44:33.080
of your back, working from the outside inwards. It's a

1137
04:44:33.200 --> 04:44:40.599
massage in the your back, but the the outsides of

1138
04:44:40.720 --> 04:44:51.319
your back parts where your arms would maybe rest against,

1139
04:44:58.479 --> 04:45:03.919
almost the part that connects your front to your back,

1140
04:45:13.200 --> 04:45:21.599
and just messaging down firmly but gently, as firm as

1141
04:45:21.680 --> 04:45:29.639
you want, moving down and moving across a little bit,

1142
04:45:29.680 --> 04:45:33.639
and moving all the way down again, being very gentle

1143
04:45:35.400 --> 04:45:46.599
yet firm as you choose. Eventually we get to the spine.

1144
04:45:48.000 --> 04:45:51.680
We can massage the muscles on either side of your

1145
04:45:51.799 --> 04:45:55.680
spine from the top of your neck all the way

1146
04:45:55.840 --> 04:46:06.919
down to your lower back. We can do that a

1147
04:46:07.040 --> 04:46:16.919
few times. Sometimes people would use the knuckle or the

1148
04:46:17.479 --> 04:46:21.919
you know, two fingers and just go your side of

1149
04:46:22.000 --> 04:46:27.159
the spine almost just push down, go all the way

1150
04:46:27.279 --> 04:46:33.400
down to the bottom of the spine, each time releasing

1151
04:46:34.479 --> 04:46:44.560
tension and opening up the body, stretching your body so

1152
04:46:44.759 --> 04:46:52.040
that you feel more relaxed but at the same time rejuvenated.

1153
04:47:03.439 --> 04:47:06.680
And now I'm going to move to one side, to

1154
04:47:06.840 --> 04:47:14.119
your right side, and from the bottom of your ribs

1155
04:47:16.080 --> 04:47:21.639
to your pelvis, I'm going to massage that area of

1156
04:47:21.759 --> 04:47:26.759
your back. I'll stretch over the other side and I

1157
04:47:26.759 --> 04:47:33.400
will pull the muscles gently and massage and push from

1158
04:47:33.439 --> 04:47:38.360
one end that side or right to my side to

1159
04:47:38.439 --> 04:47:43.240
the middle of fact to where your spine is massaging

1160
04:47:44.119 --> 04:47:48.479
that side of your spine the opposite side to where

1161
04:47:48.479 --> 04:47:56.560
I'm standing. It's almost like kneading bread. There's that big

1162
04:47:56.759 --> 04:47:57.720
area which is.

1163
04:47:59.200 --> 04:47:59.520
Firm.

1164
04:48:00.360 --> 04:48:09.799
Yeah, lots there to message. Potentially one of the most

1165
04:48:09.880 --> 04:48:17.040
important places to actually have a message because you really

1166
04:48:17.240 --> 04:48:22.680
feel it. You really feel the release and the pleasure

1167
04:48:24.040 --> 04:48:31.240
of having your lower back massaged. It releases so much

1168
04:48:31.799 --> 04:48:40.200
from your body that's not useful starting a healing process

1169
04:48:41.840 --> 04:48:54.599
which will continue long after this recording is over. The

1170
04:48:54.759 --> 04:48:57.880
message in this part of your body not only feels

1171
04:48:58.040 --> 04:49:04.080
really good for you, it's actually fun to do because

1172
04:49:04.119 --> 04:49:09.479
it is, as I said, like kneading bread. It's a

1173
04:49:09.599 --> 04:49:13.759
part that you can really get hold of and really

1174
04:49:14.000 --> 04:49:27.119
massage deeply if that's your choice. And then I'm going

1175
04:49:27.200 --> 04:49:29.200
to move over to the other side of your body

1176
04:49:29.680 --> 04:49:38.400
and do the same with the opposite part of your

1177
04:49:38.479 --> 04:49:45.520
lawer back, kneading and massaging from your sides all the

1178
04:49:45.599 --> 04:49:52.759
way to the middle of your back where your spine

1179
04:49:52.880 --> 04:50:06.599
is pressing and kneading firm and gentle at the same time.

1180
04:50:08.599 --> 04:50:21.080
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1181
04:50:21.479 --> 04:50:33.119
relaxation or mixed together. Plus there's that feeling from your

1182
04:50:33.200 --> 04:50:38.319
stomach as it's being stretched. Even though you're in your

1183
04:50:38.400 --> 04:50:42.720
stomach now, you can feel it being stretched because that

1184
04:50:42.880 --> 04:50:54.240
whole area is connected to your stomach. Now we're going

1185
04:50:54.319 --> 04:50:59.240
to move or move further up to your top of

1186
04:50:59.319 --> 04:51:03.759
your body, and I we do the same this time,

1187
04:51:05.080 --> 04:51:11.880
starting with your upper back. Put my hands forward over

1188
04:51:13.159 --> 04:51:20.759
and massage in that area up to your spine. From

1189
04:51:20.799 --> 04:51:24.959
the side of your body up to your spine so

1190
04:51:25.119 --> 04:51:31.439
some of that massage area, that muscle tissue or whatever

1191
04:51:31.639 --> 04:51:37.319
fatty tissue even will be possibly from your chest. There's

1192
04:51:37.400 --> 04:51:44.560
all connected chest and the back connect together. I'm going

1193
04:51:44.639 --> 04:51:48.200
to be massaging and just pulling some of that skin

1194
04:51:49.520 --> 04:51:58.840
from your side up and massaging that area of your

1195
04:51:58.959 --> 04:52:07.400
upper back all the way to your spine. And then

1196
04:52:07.439 --> 04:52:10.200
I'll move down a bit and I'll continue with the

1197
04:52:10.319 --> 04:52:17.080
middle of your back, doing exactly the same thing as

1198
04:52:17.240 --> 04:52:30.680
gentle or as deep as you choose. Now I'll move

1199
04:52:31.159 --> 04:52:35.400
the other side again and do the exact same thing

1200
04:52:36.080 --> 04:52:39.200
with the top of your back on the other side,

1201
04:52:40.240 --> 04:52:54.319
from pretty much underneath your arm area really to your spine.

1202
04:52:59.400 --> 04:53:06.040
I think continue in that all the way down, including

1203
04:53:06.200 --> 04:53:23.159
your lower your middle of your back. I'm gonna go

1204
04:53:23.599 --> 04:53:29.880
to your thighs, the backs of your thighs, and the

1205
04:53:30.080 --> 04:53:39.959
sides of your thighs, starting with your right leg. Massage

1206
04:53:40.080 --> 04:53:49.639
in the back and the sides of your thighs gently

1207
04:53:49.919 --> 04:53:55.799
and firmly. There's a lot of muscles there. It's an

1208
04:53:55.840 --> 04:53:59.400
area that can be very tense at times and maybe

1209
04:54:00.159 --> 04:54:02.599
needs a little bit more pressure than the rest of

1210
04:54:02.639 --> 04:54:11.279
the body that's up to you. You can gently stroke

1211
04:54:11.360 --> 04:54:18.279
the back of your legs where you know, opposite your

1212
04:54:18.360 --> 04:54:26.240
knee joint or underneath your knee joint, very sensitive, gentle area,

1213
04:54:33.159 --> 04:54:40.319
and then working down to your calf muscles. Massage in

1214
04:54:40.439 --> 04:54:49.680
your half muscles thoroughly and deeply, if you choose, using

1215
04:54:49.759 --> 04:55:08.639
both hands and fingers, digging deep to your ankles and

1216
04:55:08.759 --> 04:55:14.959
the back of your back of your ankles, just gently

1217
04:55:15.159 --> 04:55:27.520
message in that area, maybe lifting the leg and stretching

1218
04:55:27.639 --> 04:55:52.880
a little bit. Moving to the right foot, massaging the

1219
04:55:53.000 --> 04:55:59.919
bottom of your feet and the side of your feet

1220
04:56:07.119 --> 04:56:16.599
gently but firm enough so they don't tickle, and just

1221
04:56:16.720 --> 04:56:22.279
allow the pleasure that you get from having your feet

1222
04:56:22.439 --> 04:56:32.040
massaged to just overtake you as I continue to message

1223
04:56:32.119 --> 04:56:41.599
your feet, the bottoms of your feet besides your arches,

1224
04:56:42.319 --> 04:56:47.040
your heel. You can put a lot of pressure into

1225
04:56:47.119 --> 04:56:53.200
your heel and it feels amazing, yet the arches need

1226
04:56:53.319 --> 04:57:01.040
to be a bit more gentle. Straight gin your toes

1227
04:57:01.279 --> 04:57:07.919
gently and massage in the bottoms of your toes with

1228
04:57:08.040 --> 04:57:23.560
my fingers, each one individually. Moving over to the left

1229
04:57:23.680 --> 04:57:32.799
leg to do exactly the same thing, starting at the

1230
04:57:32.919 --> 04:57:37.279
top of the thighs, work in the back of the

1231
04:57:37.439 --> 04:57:45.720
thighs and the sides massaging deeply and gently the whole area,

1232
04:57:50.200 --> 04:57:59.560
working all the way down. And this is an area

1233
04:57:59.680 --> 04:58:07.720
that maybe you could like to spend more time relaxing

1234
04:58:07.840 --> 04:58:14.520
and messaging. So perhaps if you wanted like a bigger

1235
04:58:14.639 --> 04:58:20.439
future recording, want spend more time on one particular area.

1236
04:58:26.240 --> 04:58:38.279
As you move down to your calf muscles, Massage in

1237
04:58:38.400 --> 04:58:53.720
your calf muscles firmly and gently, moving down your aincor

1238
04:58:53.959 --> 04:58:59.919
into your feet, Massage in the backs of your feet,

1239
04:59:01.880 --> 04:59:11.119
the bottoms of your feet, stretching your toes and message

1240
04:59:11.200 --> 04:59:18.599
in each tone individually. And the feeling of pleasure and

1241
04:59:18.880 --> 04:59:24.080
release that you experience when your having your feet massaged

1242
04:59:25.880 --> 04:59:44.840
feels really good. Now, she turn over in your mind.

1243
04:59:46.200 --> 04:59:55.959
Laying on your back, I'm just going to start again

1244
04:59:59.200 --> 05:00:13.919
for your neck area in your shoulders, just to get

1245
05:00:14.000 --> 05:00:23.720
back in touch with that area. And as you move up,

1246
05:00:31.560 --> 05:00:36.360
I can clean my hands, make them more fresh, because

1247
05:00:36.439 --> 05:00:45.479
now I'm going to message your face gently, starting off

1248
05:00:45.560 --> 05:00:56.159
with your forehead. Your eyes are closed and I can

1249
05:00:56.360 --> 05:01:02.080
just stretch your eyes and little bit pushing up on

1250
05:01:02.279 --> 05:01:19.240
your eyebrows and just messaging around your scalp, massaging down

1251
05:01:20.200 --> 05:01:34.200
your cheeks, around your ears, into your chaw gently the

1252
05:01:34.439 --> 05:01:52.119
side of your neck chin mm hmm, and just moving

1253
05:01:52.360 --> 05:02:03.360
down sholl your neck down to your chest, starting him

1254
05:02:03.400 --> 05:02:10.720
by massage in the very top of your chest where

1255
05:02:10.759 --> 05:02:15.759
the collar bone is. Give a side of the collarbone,

1256
05:02:24.240 --> 05:02:27.439
and then just massage in the hole of the chest,

1257
05:02:36.680 --> 05:02:48.680
moving the chest around. Because it's quite a large area,

1258
05:02:50.639 --> 05:02:57.919
you can move from one side to the next. Move

1259
05:02:58.040 --> 05:03:04.119
in my hands underneath pretty much where your arms are

1260
05:03:08.520 --> 05:03:13.759
stretching up, stretching some of the muscles of your back

1261
05:03:13.840 --> 05:03:27.520
in the process, moving up over your chest, and they're

1262
05:03:27.560 --> 05:03:43.400
moving down again, and then lauer on my hands. They

1263
05:03:43.599 --> 05:03:52.080
just message gently and slide down towards your stomach, starting

1264
05:03:52.159 --> 05:03:58.360
in the middle of your chest, and then gradually my

1265
05:03:58.560 --> 05:04:06.360
hands moving apart and massaging and sliding at the same time,

1266
05:04:08.360 --> 05:04:24.759
moving down to just below your rib cage, moving down

1267
05:04:27.400 --> 05:04:35.040
the messaging up again, giving your chest all the attention

1268
05:04:36.880 --> 05:04:51.159
that it needs to feel completely relaxed. Remembering that I'm

1269
05:04:51.200 --> 05:04:55.159
also going to be focusing on your sides as well,

1270
05:04:56.759 --> 05:05:02.919
an area that really doesn't get much attention. It feels

1271
05:05:03.040 --> 05:05:13.439
really good when it's massaged. Just stroking my hands down

1272
05:05:13.560 --> 05:05:20.720
the sides of your body, just below your arms, all

1273
05:05:20.720 --> 05:05:33.279
the way down to your hips. Now move into your

1274
05:05:33.360 --> 05:05:38.799
stomach area. I'm going to stand one side of you

1275
05:05:39.439 --> 05:05:43.959
like I did when I did your luwer back. I'm

1276
05:05:43.959 --> 05:05:49.479
gonna do a similar process of just stretching the muscles

1277
05:05:49.520 --> 05:06:03.200
from your side, gently massaging from one side to the next,

1278
05:06:05.520 --> 05:06:12.279
move in a whole area from below your ribs all

1279
05:06:12.360 --> 05:06:22.799
the way down to below your belly button, and then

1280
05:06:23.040 --> 05:06:26.240
move around to the other side of you and repeat

1281
05:06:26.319 --> 05:06:46.119
that process of relaxing deeply, calmly. You feel loose, you

1282
05:06:46.279 --> 05:06:52.240
feel free. And it's something about having your stomach message

1283
05:06:53.439 --> 05:07:00.159
that's different from any other part because we do have

1284
05:07:00.319 --> 05:07:04.759
a tendency of holding a different kind of stress in

1285
05:07:04.840 --> 05:07:14.360
her stomach that we may not be aware of. As

1286
05:07:14.400 --> 05:07:19.919
I now message your stomach in front of your stomach,

1287
05:07:21.880 --> 05:07:33.119
making circles around your belly button thing going the other

1288
05:07:33.200 --> 05:07:43.360
way around. There's a gentleness and a freedom that comes

1289
05:07:45.240 --> 05:07:55.119
from feeling how you're feeling. As I now move down

1290
05:07:56.520 --> 05:08:03.880
the tops of your thighsscles, massaging them, and I can

1291
05:08:04.040 --> 05:08:09.959
do this two legs at the same time, pressing down

1292
05:08:12.799 --> 05:08:18.959
massaging deeply those muscles in your thighs at front of

1293
05:08:19.040 --> 05:08:30.040
your thighs and moving down to your knees gently massaging

1294
05:08:30.119 --> 05:08:41.400
your knees, sliding down your shins, putting pressure on either

1295
05:08:41.560 --> 05:08:53.720
side of your shin gently, softly but firmly, moving down

1296
05:08:54.080 --> 05:09:08.759
to your ankles, stroking the tops of your feet, and

1297
05:09:08.959 --> 05:09:15.040
then with each foot in each hand, just gently messaging

1298
05:09:15.840 --> 05:09:24.119
the whole of the foot, the top, the bottom, your heel,

1299
05:09:24.639 --> 05:09:32.400
your ankle, your toes, messaging every part of your feet.

1300
05:09:37.439 --> 05:09:43.479
Feels so good. Just let go and enjoy the process.

1301
05:09:49.119 --> 05:10:07.959
Enjoy feeling so deeply relaxed, so much comfort, and so

1302
05:10:08.159 --> 05:10:24.680
many feelings that come just from touching your skin. And

1303
05:10:24.880 --> 05:10:31.279
you can just lie there for as long as you choose,

1304
05:10:35.279 --> 05:10:47.080
enjoying the feeling of deep comfort and being massaged by me.

1305
05:10:54.240 --> 05:11:16.200
Enjoy feeling deeply right. And all we're gonna do is

1306
05:11:19.840 --> 05:11:36.319
blow out some candles. In your mind, there are going

1307
05:11:36.400 --> 05:11:46.759
to be a hundred candles, and you're going to blow

1308
05:11:46.959 --> 05:11:57.319
each one out individually, one by one, starting at one hundred.

1309
05:11:58.400 --> 05:12:05.759
As I count down all the way down to one,

1310
05:12:10.279 --> 05:12:19.200
and each time I say a number, you can imagine

1311
05:12:19.240 --> 05:12:25.680
that candle in front of you, and I'd like you

1312
05:12:25.840 --> 05:12:45.319
to actually physically gently blow that candle out. Just it's

1313
05:12:45.360 --> 05:12:56.880
not big blows, just a gentle, and that candle will extinguish,

1314
05:13:01.560 --> 05:13:06.159
and then I'll say the next number as we move down,

1315
05:13:09.360 --> 05:13:15.880
and you can just blow that one out as well.

1316
05:13:21.840 --> 05:13:30.360
And as we move down the numbers, you'll find yourself

1317
05:13:31.479 --> 05:13:40.080
feeling more and more relaxed. If you need to sleep,

1318
05:13:41.000 --> 05:13:53.119
you'll also find yourself becoming incredibly tired and sleepy. In fact,

1319
05:13:53.279 --> 05:14:03.319
you may struggle to blow out all one hundred of

1320
05:14:03.479 --> 05:14:21.880
these candles as you feel more and more deeply relaxed,

1321
05:14:28.560 --> 05:14:46.560
more and more deeply tired. And the further you go down,

1322
05:14:49.200 --> 05:15:02.799
the more your mind starts to drift. You may find

1323
05:15:03.200 --> 05:15:17.599
that you stop listening to me after a while. And

1324
05:15:17.840 --> 05:15:22.000
even though there may be background sounds where you are,

1325
05:15:26.880 --> 05:15:33.040
you'll be aware of those sounds. At the moment.

1326
05:15:38.080 --> 05:15:38.759
You may.

1327
05:15:42.040 --> 05:15:56.840
Start to just not even notice them at all because

1328
05:15:57.000 --> 05:16:10.400
they are unimportant. Where I am, I've got the sounds

1329
05:16:10.479 --> 05:16:17.279
of the birds, there's horrors, the pigeon who likes to

1330
05:16:17.360 --> 05:16:23.919
say hello sometimes, and there's the odd plane that goes by,

1331
05:16:27.000 --> 05:16:40.400
maybe traffic and trains in the distance, But none of

1332
05:16:40.479 --> 05:16:52.680
that scene is important whatsoever. More candles you blow out,

1333
05:16:54.520 --> 05:17:07.240
the less important anything is. More candles you blow out,

1334
05:17:11.479 --> 05:17:27.439
the further seemed to move away from sounds and from

1335
05:17:27.840 --> 05:17:42.240
general date days, stuff seems to just move away on

1336
05:17:42.439 --> 05:17:58.560
its own. You feel more calmer with every candle you

1337
05:17:58.759 --> 05:18:18.520
blow out. H to the next number, do you hear

1338
05:18:18.680 --> 05:18:29.400
me say? And then you blow that candle out to

1339
05:18:37.720 --> 05:19:01.240
So easy, so simple. We're gonna start by introducing the

1340
05:19:01.520 --> 05:19:18.479
first candle, which is a hundred. First candle she is

1341
05:19:18.919 --> 05:19:26.880
one hundred. When you blow that.

1342
05:19:27.240 --> 05:19:40.319
Candle out, you'll find immediately a slight.

1343
05:19:42.040 --> 05:19:53.880
Change in how you feel, as well as a real

1344
05:19:54.200 --> 05:20:15.799
sense of positivity growing, living, you, relaxation and sleepiness expanding.

1345
05:20:24.560 --> 05:20:40.919
Starting with one hundred, blow out by candle now m

1346
05:20:53.279 --> 05:22:10.240
ninety nine, candle ninety eight, can do ninety seven, ten,

1347
05:22:20.080 --> 05:22:21.840
ninety six.

1348
05:22:49.319 --> 05:22:49.880
Ten.

1349
05:22:54.639 --> 05:24:11.599
Ninety five, hand ninety four can do ninety three and

1350
05:24:23.119 --> 05:25:44.360
ninety two and ninety one, ten to ninety and eighty two,

1351
05:25:44.720 --> 05:28:36.799
nine and eighty eight and eighties candle eighty eight, five

1352
05:29:12.799 --> 05:29:55.400
four fen fen eighty two.

1353
05:30:00.240 --> 05:30:20.400
H s.

1354
05:31:02.639 --> 05:33:23.680
And two one jen seventy nine, candle seventy eight, candle

1355
05:33:28.360 --> 05:34:29.479
seventy seven, candle seventy six, candle seventy five, candle seventy four,

1356
05:34:41.319 --> 05:35:46.919
candle seventy three, candle seventy two, candle seventy one candle

1357
05:35:49.720 --> 05:36:47.400
seventy one and seventy and do sixty nine, candle sixty eight,

1358
05:36:57.159 --> 05:37:54.959
candle sixty seven, candle sixty five, candle sixty four mm hmm,

1359
05:37:59.360 --> 05:38:50.159
candle sixty four, candle sixty three, candle sixty two and

1360
05:38:53.520 --> 05:40:27.439
sixty one. Candle sixty and fifty nine, Handle fifty eight,

1361
05:40:38.319 --> 05:42:03.840
candle fifty seven, candle fifty six, candle fifty five, candle

1362
05:42:07.840 --> 05:43:24.119
fifty four, handle fifty three, candle fifty two and fifty

1363
05:43:24.400 --> 05:45:05.319
two can to the candle fIF t one, handle fifty

1364
05:45:28.919 --> 05:47:24.040
candle foty nine, candle forty eight, candle forty seven, candle

1365
05:47:26.759 --> 05:49:19.919
forty six, candle forty five and forty two candle four

1366
05:49:20.240 --> 05:51:24.319
Do you handle forty candle thirty nine and thirty eight

1367
05:51:53.720 --> 05:53:33.319
can't do thirty seven, Canto thirty five, jan thirty four,

1368
05:54:06.759 --> 05:56:58.200
handle thirty three, handle thirty one, chandle thirty and twee

1369
05:57:00.159 --> 06:00:02.799
nine canned twenty eight and twenty seven, twenty six can

1370
06:00:02.959 --> 06:02:15.639
do twenty five, canti four en twenty three and twenty

1371
06:02:16.040 --> 06:04:39.119
deep two and twenty one and to winity en can

1372
06:04:42.520 --> 06:09:47.119
ninety candle seventeen sixteen, chancel four ten, tullo and even

1373
06:10:24.400 --> 06:15:03.959
hey jame do nine ten eight S six M can

1374
06:15:04.799 --> 06:18:08.240
do FO, can do seve two or let go of

1375
06:18:08.439 --> 06:18:16.599
all of those thoughts, worries, concerns about the past, thoughts

1376
06:18:16.639 --> 06:18:21.520
about the future, and even things you've been thinking about today.

1377
06:18:23.599 --> 06:18:28.720
Just let it all go because none of it is

1378
06:18:28.919 --> 06:18:43.360
useful in this moment. This is your opportunity to just

1379
06:18:43.720 --> 06:18:58.080
focus on feeling relaxed, allowing yourself to get in touch

1380
06:18:58.240 --> 06:19:07.680
with that natural sense of peace that we all have

1381
06:19:08.000 --> 06:19:15.159
within us. It's available for everyone. It just sometimes takes

1382
06:19:16.040 --> 06:19:19.759
a little bit of effort to set up the right

1383
06:19:22.200 --> 06:19:26.279
time and place in order for you to just let go.

1384
06:19:29.840 --> 06:19:35.319
Because when you do decide to let go and relax,

1385
06:19:37.919 --> 06:19:44.599
that's what your body starts to do because you've chosen,

1386
06:19:46.119 --> 06:19:53.080
You've chosen to just allow your body to unwind and

1387
06:19:53.200 --> 06:19:59.959
your mind starts to slow down. And it's a nice thing.

1388
06:20:02.240 --> 06:20:05.400
It's a nice feeling at the beginning, just to know

1389
06:20:06.560 --> 06:20:16.599
that you have chosen to decide to relax deeply, and

1390
06:20:16.759 --> 06:20:23.319
because you've made that decision, your body will just follow suit,

1391
06:20:25.880 --> 06:20:30.520
because sometimes all the muscles in your body need is

1392
06:20:30.840 --> 06:20:40.439
just permission from you to relax. Because so often we're busy,

1393
06:20:40.720 --> 06:20:44.919
we're going from here to there, we're walking around and

1394
06:20:45.000 --> 06:20:52.319
we're doing stuff, and the body doesn't have any time

1395
06:20:52.599 --> 06:21:01.000
or space to really relax deeply, So it kind of

1396
06:21:01.080 --> 06:21:06.639
waits for you to lead the way, waits for your permission.

1397
06:21:11.000 --> 06:21:17.479
And when you do give your permission, when you give

1398
06:21:17.560 --> 06:21:23.840
to say so, when you say okay, it's time for

1399
06:21:23.959 --> 06:21:33.599
your body to let go completely and relax totally, your

1400
06:21:33.639 --> 06:21:43.119
body just follows. It's like a breath of relief. Ah good,

1401
06:21:43.240 --> 06:21:50.119
I can now relax. That feeling at the end of

1402
06:21:50.200 --> 06:21:53.479
a day, of a very physical day that you may

1403
06:21:53.560 --> 06:21:57.360
experience in the past, where you get home and you

1404
06:21:57.599 --> 06:22:01.319
just sit down on a chair, maybe you kick your

1405
06:22:01.439 --> 06:22:07.520
shoes off, and our ah feels so nice knowing that

1406
06:22:07.599 --> 06:22:11.639
you don't have to get up again for a little

1407
06:22:11.680 --> 06:22:15.360
while at least if you choose, you can just sit

1408
06:22:15.479 --> 06:22:28.040
there for maybe an hour to it feels blissful. And

1409
06:22:28.319 --> 06:22:33.279
just by sitting down like that, your body knows that

1410
06:22:33.439 --> 06:22:38.880
it's time to relax. Your body has been given permission

1411
06:22:39.080 --> 06:22:48.759
from you. Because it's a mindset. In your mind, you're

1412
06:22:48.880 --> 06:23:00.599
prepared to let go of everything and just completely allow

1413
06:23:01.040 --> 06:23:10.000
all the stress of your body to evaporate. Any tensions

1414
06:23:10.319 --> 06:23:29.159
can just gradually vanish it's almost like magic, really, because

1415
06:23:29.520 --> 06:23:36.040
that sense of relaxation in your body, it's a very

1416
06:23:36.200 --> 06:23:42.959
natural state. It's not something unusual. It may feel unusual

1417
06:23:43.279 --> 06:23:46.159
when you first start to relax, if you if you

1418
06:23:46.279 --> 06:23:51.520
haven't really spent a lot of time focusing and giving

1419
06:23:51.560 --> 06:23:56.840
yourself this space to let go completely and relax, they

1420
06:23:57.000 --> 06:24:04.720
seem are most alien, but it isn't. It's actually the

1421
06:24:04.919 --> 06:24:09.880
most natural thing in the world to let go completely,

1422
06:24:11.599 --> 06:24:19.360
to relax totally, the most natural thing in the world

1423
06:24:22.040 --> 06:24:32.119
to allow yourself to feel really calm in your mind.

1424
06:24:34.680 --> 06:24:42.400
And it is almost like a literal unwinding. It's like

1425
06:24:42.520 --> 06:24:50.080
you press a button and all the tension just releases,

1426
06:24:51.479 --> 06:24:54.880
and it's like a wheel, like a cog, like the

1427
06:24:54.959 --> 06:24:58.880
inside of a clock, just unwinding. And it's almost like

1428
06:24:59.040 --> 06:25:04.159
you could see the little wind up knob that's used

1429
06:25:05.040 --> 06:25:09.080
just going the opposite way that you choose to wind

1430
06:25:09.119 --> 06:25:17.680
it up, and the energy that fremetic stress for energy

1431
06:25:19.200 --> 06:25:29.479
gradually winding down, losing its power, losing its strength as

1432
06:25:29.520 --> 06:25:38.919
a sense of relaxation becomes stronger and deeper, and you

1433
06:25:39.119 --> 06:25:47.279
may find a the more relaxed you feel, that your

1434
06:25:47.439 --> 06:25:57.560
mind starts to wonder. Maybe seemed to stop listening to

1435
06:25:57.680 --> 06:26:03.560
me for a while, your mind goes somewhere else, and

1436
06:26:03.680 --> 06:26:09.520
then you realize you're listening to me again, and that

1437
06:26:09.720 --> 06:26:16.159
was just your mind to drifting to sleep, which is

1438
06:26:16.319 --> 06:26:27.479
quite natural, because sometimes when we're stressed and tense, we're

1439
06:26:27.520 --> 06:26:31.159
not mean I actually be aware of what we need,

1440
06:26:32.279 --> 06:26:40.720
what we physically or emotionally need in this moment. But

1441
06:26:40.880 --> 06:26:47.159
when you allow your body and mind to relax completely,

1442
06:26:48.919 --> 06:26:56.119
and you let go of all thoughts, concerns, worries, ideas,

1443
06:26:57.599 --> 06:27:02.119
all letting them go, allow them to drop onto the floor,

1444
06:27:07.400 --> 06:27:13.439
when you start to get in touch with the feelings

1445
06:27:13.599 --> 06:27:25.279
of such relaxation, this feels so nice, to be in

1446
06:27:25.520 --> 06:27:32.279
touch with the calmness of the different body parts as

1447
06:27:32.400 --> 06:27:48.080
they become looser and looser. Even your breathing seems easier

1448
06:27:48.759 --> 06:27:57.959
and more natural, effortless, as that cool air enters through

1449
06:27:58.000 --> 06:28:07.159
your mouth or nose into your lungs, breathing in comfort

1450
06:28:07.520 --> 06:28:15.840
and relaxation, and then just breathing out any excess remain

1451
06:28:16.040 --> 06:28:24.240
intention or stress from every part of your body and mind.

1452
06:28:27.840 --> 06:28:32.400
And as you start to focus on your mind, maybe

1453
06:28:32.959 --> 06:28:40.439
you notice that things have come to a standstill, or

1454
06:28:40.599 --> 06:28:49.680
maybe just much much lower than before, because your mind

1455
06:28:49.880 --> 06:29:00.400
is not really needed when listening to my voice, which

1456
06:29:00.479 --> 06:29:06.959
allows your mind to relax just as deeply as your body.

1457
06:29:09.720 --> 06:29:17.959
And that's synchronicity between the relaxation of your body and

1458
06:29:20.720 --> 06:29:34.479
relaxation of your mind. Let you know that feeling completely calm, loose,

1459
06:29:34.840 --> 06:29:49.080
and relaxed really is a great healing experience fear and

1460
06:29:49.319 --> 06:30:01.840
has so many positive benefits for your body mind in

1461
06:30:01.959 --> 06:30:10.639
your life. To be able to let go everything and

1462
06:30:10.840 --> 06:30:21.240
to relax completely in all parts of your body and mind.

1463
06:30:23.639 --> 06:30:32.159
Even your bones has a relaxed all your muscles are relaxed,

1464
06:30:39.000 --> 06:30:53.479
even the skin that covers your body is relaxed. Every had.

1465
06:30:56.319 --> 06:30:56.880
That you have.

1466
06:30:58.639 --> 06:31:16.200
Is also deeply relaxed, and your brain really starts to

1467
06:31:16.479 --> 06:31:29.680
feel the benefits but this healing relaxation, and as you

1468
06:31:29.959 --> 06:31:36.439
focus on the inside of your scalp where your brain is,

1469
06:31:38.279 --> 06:31:46.080
you can start to realize and notice the benefits of

1470
06:31:46.240 --> 06:31:58.560
your brain relaxing deeply. Then, as your brain continues to relax,

1471
06:32:01.400 --> 06:32:08.159
he sends those messages to the rest of your body

1472
06:32:10.159 --> 06:32:26.439
and your mind to re relax even more deeply, relaxing

1473
06:32:28.720 --> 06:32:44.759
more completely, letting go of any remaining thought or consents,

1474
06:32:47.119 --> 06:32:53.400
allowed them just to drop onto the floor, because they

1475
06:32:53.400 --> 06:33:01.799
are no longer necessary in this moment, in this moment

1476
06:33:02.040 --> 06:33:16.919
of deep relaxation and calmness, filling your brain with deep

1477
06:33:18.240 --> 06:33:44.279
concentrated heathing, calming, relaxing every part of your brain, feeling

1478
06:33:47.439 --> 06:34:03.720
so loose and comfortable, so relaxed and peace for your

1479
06:34:03.880 --> 06:34:16.639
brain feels so light, that's so healthy, that sense of deep,

1480
06:34:18.080 --> 06:34:32.799
deep comfort really does allow you to enjoy those ever

1481
06:34:33.159 --> 06:34:44.319
increase in sensations of comfort that are spreading throughout your body,

1482
06:34:48.599 --> 06:34:55.040
relaxing each and every muscle of your body.

1483
06:34:57.200 --> 06:34:57.279
E.

1484
06:34:59.319 --> 06:35:18.520
Deeper and deeper, much more deeper than before, much more

1485
06:35:20.560 --> 06:35:28.040
comfort spreading through your body.

1486
06:35:28.599 --> 06:35:32.520
In your mind, be.

1487
06:35:34.240 --> 06:35:51.400
So peaceful and calm, so very very peaceful, in avery

1488
06:35:51.959 --> 06:36:06.319
part of your body, letting go the a everything averything,

1489
06:36:10.000 --> 06:36:27.479
so peaceful and calm, so relax a very second the

1490
06:36:27.799 --> 06:36:56.119
passes you feel dper, deper, relax deper and deeper, relax calm,

1491
06:36:58.959 --> 06:37:15.319
so calm, peace, for so very peace, from your head

1492
06:37:15.919 --> 06:37:28.040
down to your ties. Such peace and comfort growing all

1493
06:37:29.479 --> 06:37:43.279
the time, Such peace and comfort spreading through your body.

1494
06:37:43.319 --> 06:37:44.319
And mind.

1495
06:37:46.520 --> 06:38:02.880
Deeper and deeper, such comfort spreading and sinking deeper into

1496
06:38:03.240 --> 06:38:14.159
every muscle of your body, so that you feel amazing,

1497
06:38:17.159 --> 06:38:38.799
so relaxed, so peaceful, sola and peaceful, letting go.

1498
06:38:42.720 --> 06:38:43.639
Everything.

1499
06:38:47.880 --> 06:38:54.439
I'm gonna do a body scan, focusing on firstly how

1500
06:38:54.520 --> 06:38:59.799
you feel in your body, Not trying to change how

1501
06:38:59.840 --> 06:39:05.720
you feel, not trying to relax, not trying to move

1502
06:39:05.799 --> 06:39:12.680
away from any discomfort or stress or tension. Just accepting,

1503
06:39:14.240 --> 06:39:19.319
observing and accepting how you feel in the different parts

1504
06:39:19.400 --> 06:39:26.040
of your body, Just allowing yourself to be exactly as

1505
06:39:26.119 --> 06:39:37.599
you are, to notice, to get in touch with how

1506
06:39:37.680 --> 06:39:45.080
you actually feel in this moment. I'm going to start

1507
06:39:45.240 --> 06:39:56.159
off by focusing on your hands. Just be aware of

1508
06:39:56.279 --> 06:40:04.560
your hands. I'd like you to move your hands around,

1509
06:40:06.000 --> 06:40:11.599
just maybe move your fingers a little bit. I've been

1510
06:40:11.720 --> 06:40:18.080
enclosing your hands very gently, just so that you can

1511
06:40:20.040 --> 06:40:26.479
gain in touch with how your hands and your fingers

1512
06:40:26.759 --> 06:40:47.279
fell with very very slow movements. Focusing now on your feet,

1513
06:40:51.360 --> 06:40:54.639
and if you can just do kind of an equivalent

1514
06:40:55.360 --> 06:40:59.680
with your feet is you've just done with your hands,

1515
06:41:01.040 --> 06:41:09.919
Maybe turn in your ankles, moving your feet around, moving

1516
06:41:10.040 --> 06:41:20.040
your toes gently but only very gently and very slowly,

1517
06:41:23.000 --> 06:41:38.400
noticing how your feet feel in this moment. Focusing now

1518
06:41:38.639 --> 06:41:45.840
and your eyes, I'd like you to just focus on

1519
06:41:46.000 --> 06:41:51.720
your eyelids. Maybe you can open and close your eyes

1520
06:41:51.919 --> 06:41:56.279
a couple of times to really get in touch with

1521
06:41:57.159 --> 06:42:01.840
how you feel when you do close your eyes. The

1522
06:42:02.000 --> 06:42:08.200
muscle changes in your eyes when you do close them,

1523
06:42:11.040 --> 06:42:17.439
maybe raising your eyebrows it stretches the tops of your eyes.

1524
06:42:20.680 --> 06:42:29.080
Perhaps squinting your eyes, scrunching up your eyes, just so

1525
06:42:29.240 --> 06:42:39.040
you can hear again touch with all aspects of how

1526
06:42:40.840 --> 06:42:42.240
your eyes feel.

1527
06:42:45.000 --> 06:42:45.479
Right now.

1528
06:42:54.840 --> 06:43:00.840
Now, focus in on your thighs, and he who just

1529
06:43:00.880 --> 06:43:09.240
starts you to gently tense your thighs, just very very gently,

1530
06:43:11.599 --> 06:43:22.240
just enough so you can become more attuned to the

1531
06:43:23.520 --> 06:43:32.000
physical sensation of your upper legs, the front of your thighs,

1532
06:43:32.279 --> 06:43:43.319
in the backs of your thighs, noticing and observing how

1533
06:43:45.639 --> 06:44:00.720
your thighs feel. Right now, moving your focus to the

1534
06:44:00.840 --> 06:44:07.360
back of your neck, just noticing the back of your

1535
06:44:07.479 --> 06:44:13.840
neck the muscles, and of course they lead to the

1536
06:44:14.119 --> 06:44:18.520
side of your neck. They also lead to the top

1537
06:44:18.599 --> 06:44:24.919
of your back, which leads to your shoulders. So as

1538
06:44:24.959 --> 06:44:30.799
your focus on the back of your neck, maybe you

1539
06:44:30.959 --> 06:44:37.639
can move your head gently upwards as if you're looking up,

1540
06:44:39.560 --> 06:44:45.200
Maybe moving your head down as if you're looking down.

1541
06:44:48.319 --> 06:44:53.240
Perhaps moving your head side to side, right to left,

1542
06:44:55.279 --> 06:45:08.159
only very slowly, very gently. I'm not trying to force anything.

1543
06:45:09.919 --> 06:45:19.599
It has to be very very gentle, just so you can.

1544
06:45:21.159 --> 06:45:22.759
Be more.

1545
06:45:24.439 --> 06:45:33.840
In touch with the feelings, with the sensations, the physical

1546
06:45:35.200 --> 06:45:44.479
sensations of how the back of your neck feels right now,

1547
06:45:52.040 --> 06:45:59.919
as we now focus on the tops of your arms,

1548
06:46:02.400 --> 06:46:07.240
the parts where your biceps and your triceps are between

1549
06:46:07.279 --> 06:46:15.000
your elbow and your shoulders. To focus on those parts,

1550
06:46:16.000 --> 06:46:21.680
the tops of your arms, you may like to just

1551
06:46:22.479 --> 06:46:33.799
tense them, but very very gently and slowly. See you're

1552
06:46:33.799 --> 06:46:41.439
not straining or put in any pressure whatsoever.

1553
06:46:42.360 --> 06:46:43.279
On your arms.

1554
06:46:45.959 --> 06:46:52.639
It's just so that you can gain more of a

1555
06:46:52.959 --> 06:47:04.080
sense of how your upper arms feeling in this moment,

1556
06:47:07.080 --> 06:47:17.840
and just noticing as you gently, very gently and slowly

1557
06:47:19.599 --> 06:47:30.560
tighten the muscles and then let go, notice how the

1558
06:47:30.759 --> 06:47:46.680
tops of your arms feel right now. There's now focus

1559
06:47:49.840 --> 06:47:57.400
on your stomach, the area the lower abdomen area below

1560
06:47:57.479 --> 06:48:06.279
your belly, buttton moving all the way down to your hips,

1561
06:48:07.360 --> 06:48:18.639
just above your grind. Maybe you're able to tense these

1562
06:48:18.840 --> 06:48:36.439
muscles in that area very very gently and slowly. If

1563
06:48:36.599 --> 06:48:40.680
that's a difficult thing to do, and maybe you can

1564
06:48:40.880 --> 06:48:51.520
just move your body, pushing your stomach up, maybe moving

1565
06:48:51.599 --> 06:48:56.799
a little bit to the side using your hips, just

1566
06:48:57.360 --> 06:49:04.919
so you can get more or in tune with how

1567
06:49:05.119 --> 06:49:24.119
your lower abdomen area is feeling in this moment. Just

1568
06:49:24.560 --> 06:49:46.759
noticing the physical sensations or your lower abdomen as you

1569
06:49:47.040 --> 06:49:59.880
move your attention to your mouth, notice in your lif

1570
06:50:02.279 --> 06:50:10.759
and inside your mouth, the teeth, your guns, your tongue.

1571
06:50:20.319 --> 06:50:28.720
Just noticing how your tongue and your mouth feels. And

1572
06:50:28.919 --> 06:50:36.319
it may help by moving your tongue around your mouth,

1573
06:50:37.799 --> 06:50:44.000
moving it to your left, maybe pressing it gently against

1574
06:50:45.560 --> 06:50:50.040
the side of your mouth, and then to the right,

1575
06:50:51.599 --> 06:50:58.680
gently to the side of your mouth, perhaps pressing up

1576
06:50:58.799 --> 06:51:04.959
against the top of your mouth, and then down gently

1577
06:51:06.919 --> 06:51:17.799
against the bottom of your mouth, always very slowly and

1578
06:51:17.919 --> 06:51:32.599
a very very gentle so that you can be aware

1579
06:51:37.919 --> 06:52:00.400
of how you feel in your mouth area. Now going

1580
06:52:00.520 --> 06:52:16.119
to focus on your wrists, and I'm going to ask

1581
06:52:16.319 --> 06:52:24.919
you to maybe just rotate your wrists by moving your

1582
06:52:25.119 --> 06:52:38.000
hands in a circular motion very gently and slowly, just

1583
06:52:39.799 --> 06:52:56.680
so that you can feel the sensations that you are

1584
06:52:57.200 --> 06:53:12.520
currently it's experiencing in furists. Perhaps move in your hands

1585
06:53:14.240 --> 06:53:38.439
up and down again very very gently and slowly, very

1586
06:53:39.040 --> 06:54:08.680
gentle and slow. As we now start to observe your

1587
06:54:08.880 --> 06:54:20.040
lower back, that bad part is just above of your

1588
06:54:20.279 --> 06:54:36.959
hips where your coxis are a whole area which also

1589
06:54:37.319 --> 06:54:44.319
really does include the signs of your body because those

1590
06:54:44.479 --> 06:54:55.119
muscles are very much connected. As those muscles also move

1591
06:54:55.479 --> 06:55:04.240
into your hip area, connecting to your body the sides

1592
06:55:04.479 --> 06:55:19.200
of your hips, and if you're physically able to do so,

1593
06:55:21.479 --> 06:55:32.639
maybe you can very gently just move body ever so slightly,

1594
06:55:34.959 --> 06:55:51.560
very slowly from side to side, just enough to gauge

1595
06:55:56.799 --> 06:56:10.119
how you feel in your lower back. Perhaps you could

1596
06:56:10.240 --> 06:56:24.119
even move your hips gently up and down, gently and

1597
06:56:24.880 --> 06:56:39.400
slowly in order to be in touch with the physical

1598
06:56:39.959 --> 06:57:02.840
sensations of your lower back. As we now move.

1599
06:57:07.279 --> 06:57:08.720
Your attention.

1600
06:57:12.159 --> 06:57:19.880
To your jaw, the area from your chin all the

1601
06:57:19.959 --> 06:57:27.279
way up to near where your ears are, the hole

1602
06:57:27.720 --> 06:57:42.400
of your jaw, and you can, just if it's okay

1603
06:57:42.560 --> 06:57:53.439
to do sid gently open your mouth, not wide, no stretching,

1604
06:57:54.759 --> 06:58:08.360
just very gently and slowly opening your mouth thing closing

1605
06:58:08.479 --> 06:58:29.400
your mouth very gently and slowly so you can be

1606
06:58:29.599 --> 06:58:39.639
in touch with how your jaw feels.

1607
06:58:42.599 --> 06:58:42.799
Now.

1608
06:59:09.479 --> 06:59:24.759
And I to sit now your chest area, and you

1609
06:59:24.840 --> 06:59:32.520
don't need to do anything to move your chest because

1610
06:59:32.599 --> 06:59:42.840
it moves every time you breathe, and it moves very

1611
06:59:43.279 --> 07:00:02.959
gently and slowly, automatically reich breath you take as you

1612
07:00:03.439 --> 07:00:50.479
focus on how your chest feels when you breathe, move

1613
07:00:50.680 --> 07:01:05.639
in your focus to your forms, your elbows. Maybe you're

1614
07:01:05.759 --> 07:01:19.360
able to very gently and slowly tense the muscles in

1615
07:01:19.520 --> 07:01:26.439
your forearms, and when you do that, you can feel

1616
07:01:29.680 --> 07:02:02.799
your elbows as well, very gently and slowly, gently and softly.

1617
07:02:06.959 --> 07:02:45.439
I'm sad your forearms and dopers no focus of the

1618
07:02:45.599 --> 07:02:57.439
rest of your back, your upper back in the middle,

1619
07:02:59.040 --> 07:03:15.720
the middle your back again, this part of your body.

1620
07:03:18.680 --> 07:03:30.959
News Also every time you breathe. You may not notice that.

1621
07:03:33.159 --> 07:03:45.279
Usually les you observe your upper back in the middle

1622
07:03:45.439 --> 07:03:57.439
of your back, you can really feel that, gentle.

1623
07:04:02.759 --> 07:04:04.479
And no.

1624
07:04:09.639 --> 07:04:55.799
Moment moving your focus into your area the butte as,

1625
07:04:58.200 --> 07:05:07.759
your brain, those muscles, and those bones in your midsection,

1626
07:05:35.400 --> 07:05:54.880
just noticing how you are hips feel. Right now, you

1627
07:05:55.159 --> 07:06:11.520
can very very cheaply move your hips maybe side to side,

1628
07:06:13.080 --> 07:07:03.919
very gently and slow y, very gently, softly, slowly. Everything

1629
07:07:06.159 --> 07:07:20.639
starts to slow down, including the thoughts in your mind

1630
07:07:22.360 --> 07:07:32.520
and your mind itself just starts to gradually. It doesn't

1631
07:07:32.560 --> 07:07:40.159
have to be instant, but just gradually starting to It's

1632
07:07:40.159 --> 07:07:49.240
almost like time is storing chin It's a slower pace

1633
07:07:51.720 --> 07:07:56.919
to maybe what you're used to in your day to

1634
07:07:57.040 --> 07:08:23.720
day life. It's a slower movement of energy, very small

1635
07:08:24.040 --> 07:08:32.040
movements which make up the larger movements, which is always

1636
07:08:32.080 --> 07:08:39.759
the case. Now, when you move your hand, it might

1637
07:08:39.919 --> 07:08:43.759
seem like it's one movement, but it's lots of minute

1638
07:08:44.520 --> 07:08:56.479
different muscles moving in accordance with each other. What happens

1639
07:08:56.759 --> 07:09:08.759
in this space that we're sharing is we move from

1640
07:09:11.680 --> 07:09:29.919
that big movement into those smaller movements. Starting to focus

1641
07:09:30.240 --> 07:09:40.479
on how your body feels, not just as a whole,

1642
07:09:41.880 --> 07:09:45.000
not just oh, i'm feel in this way. I'm feeling

1643
07:09:46.080 --> 07:09:52.040
stressed or tense, or I'm feeling relaxed and calm. I'm

1644
07:09:52.159 --> 07:09:59.159
feeling this way, I'm feeling that way. Starting to notice

1645
07:09:59.360 --> 07:10:09.919
that your body the begins to present to you small

1646
07:10:11.040 --> 07:10:27.400
feelings around your body, small physical sensations in your legs,

1647
07:10:30.159 --> 07:10:43.360
whether pleasurable or not. Maybe resisting the temptation to label

1648
07:10:43.439 --> 07:10:53.000
them or to judge them those feelings, just thinking them,

1649
07:10:53.880 --> 07:11:06.880
thinking about them is just being neutral, just feelings, not

1650
07:11:07.080 --> 07:11:18.159
being particularly concerned, but just noticing what your body is

1651
07:11:18.319 --> 07:11:32.000
telling you, the feelings in your arms, instead of feeling

1652
07:11:32.159 --> 07:11:40.840
the hole of the arm, maybe notice those individual feelings

1653
07:11:42.279 --> 07:11:53.040
for all those different muscles and the skin, the hairs

1654
07:11:53.720 --> 07:11:58.799
of your arms, all the internal parts of your arms,

1655
07:11:58.919 --> 07:12:18.200
the veins, the bones, just being aware of maybe your

1656
07:12:18.319 --> 07:12:26.439
elbow on your right arm has a certain feeling. Maybe

1657
07:12:26.759 --> 07:12:39.880
your left wrist also has its own individual physical sensation.

1658
07:12:52.319 --> 07:12:59.000
What about your forearm on your right arm, your right forearm,

1659
07:13:06.360 --> 07:13:07.599
there may not be any.

1660
07:13:07.959 --> 07:13:15.200
Particular feeling that you could even give a name to,

1661
07:13:18.919 --> 07:13:23.279
may not feel like anything other than just a feeling.

1662
07:13:24.200 --> 07:13:36.279
You know, it's there. The feelings in your shoulders, perhaps

1663
07:13:36.360 --> 07:13:39.680
your shoulders when you think about them, you're kind of

1664
07:13:39.720 --> 07:13:44.759
almost like they're the same, you know, the same feeling,

1665
07:13:46.599 --> 07:13:49.919
almost like both of your shoulders are just one thing.

1666
07:13:51.720 --> 07:14:02.799
Of course they're not. And when you focus on your

1667
07:14:02.919 --> 07:14:11.119
left shoulder and then on your right shoulder, maybe find

1668
07:14:11.319 --> 07:14:16.680
that you move the muscles a little bit, maybe tense

1669
07:14:16.799 --> 07:14:42.159
the muscles gently, noticing the difference in each shoulder. On

1670
07:14:42.240 --> 07:14:58.080
your lower back, the left side of your lower back

1671
07:14:58.279 --> 07:15:09.680
and the right side head of your lower back. Of course,

1672
07:15:09.799 --> 07:15:22.000
that connection to your buttocks and to your hips and

1673
07:15:22.159 --> 07:15:35.479
also moving up into the middle of your back, and

1674
07:15:35.720 --> 07:15:40.240
sometimes like right now, actually, when I focus on their part,

1675
07:15:41.639 --> 07:15:46.040
when I focused on my buttocks and then I focused

1676
07:15:46.080 --> 07:15:50.200
on the middle of my back, I almost felt like

1677
07:15:50.400 --> 07:15:55.159
the muscles in my lower back were being stretched very gently,

1678
07:15:59.560 --> 07:16:04.799
but just stretched a little bit. Even though I wasn't

1679
07:16:04.959 --> 07:16:13.840
doing anything to try to stretch your lower back, it

1680
07:16:14.040 --> 07:16:24.200
just seemed to happen. The feeling of very gently stretching

1681
07:16:26.319 --> 07:16:53.279
your lower back comes along feeling in your chest. Just

1682
07:16:53.599 --> 07:17:07.319
noticing what insations you are experiencing in your chest right now.

1683
07:17:19.799 --> 07:17:23.560
And there's so much of the chest. Obviously, there's the

1684
07:17:23.720 --> 07:17:27.880
collar bone leading to the chest. You've got the chest bone,

1685
07:17:31.159 --> 07:17:38.959
You've got the muscles in your chest. Of course, if

1686
07:17:38.959 --> 07:17:47.119
you're female, there's possibly the breasts. If you're male, you've

1687
07:17:47.159 --> 07:17:53.520
got the different well why not that different these days,

1688
07:17:53.520 --> 07:18:00.680
but there may be more muscles at the top of

1689
07:18:00.759 --> 07:18:08.360
the chest, but at the side underneath, it's pretty much

1690
07:18:08.439 --> 07:18:11.919
the same. Whether you're a man or a woman. There's

1691
07:18:12.000 --> 07:18:18.799
muscles there, muscles that stretch out to your back as

1692
07:18:18.880 --> 07:18:22.720
well as breast tissue which stretches and moves into your back.

1693
07:18:27.599 --> 07:18:46.560
To just being aware of your chest being with whatever

1694
07:18:46.799 --> 07:19:06.400
feeling there is in your chest. When I noticed that,

1695
07:19:07.159 --> 07:19:14.080
I focus on my chest, I feel it in my

1696
07:19:15.040 --> 07:19:18.759
back and my upper back. I mean, I guess the

1697
07:19:18.880 --> 07:19:21.840
obvious reason would be because you know, I'll breathe in

1698
07:19:27.000 --> 07:19:32.840
in then it stretches my chest and my back at

1699
07:19:32.880 --> 07:19:53.279
the same time. It feels it feels okay, it doesn't

1700
07:19:53.400 --> 07:19:57.880
feel I got a little bit of pain in my

1701
07:19:58.159 --> 07:20:05.720
right chest, a little bit, not pain, but little discomfort.

1702
07:20:05.880 --> 07:20:15.919
Maybe stiffness possibly, I don't know. I notice my shoulders

1703
07:20:15.959 --> 07:20:24.840
are also wanting to flex for some reason. I think

1704
07:20:24.919 --> 07:20:33.279
that's probably part of my upper back, that connection between

1705
07:20:33.400 --> 07:20:37.639
my shoulders my oper back, because I can move my

1706
07:20:37.759 --> 07:20:45.000
shoulders and stretch the muscles in my back, moving the

1707
07:20:45.080 --> 07:20:51.639
shoulders backwards or up, which then moves I think it's

1708
07:20:51.720 --> 07:21:07.360
the scapulous in your back. It feels quite nice. Actually,

1709
07:21:12.720 --> 07:21:15.880
a good thing about this is you can, if you

1710
07:21:16.040 --> 07:21:29.959
want to, you can just flex or stimulate the various

1711
07:21:30.200 --> 07:21:37.680
muscles in your body gently in order to get more

1712
07:21:37.720 --> 07:21:48.000
of a sense of how they feel. And when you're relaxing,

1713
07:21:52.840 --> 07:21:56.880
when you do tense and muscle and you let it

1714
07:21:57.000 --> 07:22:06.159
go and you let it relax relaxes way more than

1715
07:22:06.200 --> 07:22:06.759
it would.

1716
07:22:06.599 --> 07:22:16.759
Normally that you have to feel that you're able to

1717
07:22:16.880 --> 07:22:20.520
do that. There's no point in doing it if.

1718
07:22:20.439 --> 07:22:26.040
There's an issue with the per part of your body.

1719
07:22:29.520 --> 07:22:36.080
You need to be gentle with yourself at all times

1720
07:22:38.720 --> 07:22:50.240
when relaxing deeply. It's important to be kind to yourself.

1721
07:22:57.799 --> 07:23:06.279
As you notice your mind. How much has your mind

1722
07:23:06.599 --> 07:23:33.799
slowed down since we started this recording. How came and

1723
07:23:34.080 --> 07:23:45.400
peaceful is your mind right now? We have nothing to

1724
07:23:45.520 --> 07:23:55.400
think about and just my voice to listen to. Because

1725
07:23:55.520 --> 07:24:06.439
you know, the intention behind this recording is relaxation. At

1726
07:24:06.520 --> 07:24:12.919
the very least, for you to feel more relaxed at

1727
07:24:12.959 --> 07:24:16.319
the end of the recording than you did at the beginning,

1728
07:24:21.479 --> 07:24:30.159
at the very least, for your mind to slow down

1729
07:24:33.000 --> 07:24:45.799
because your body continues to relax, because that's what you

1730
07:24:47.439 --> 07:25:07.240
want to happen. That's what you expect to happen, for

1731
07:25:07.479 --> 07:25:25.680
relaxation to fill your body, maybe calm in your mind

1732
07:25:27.200 --> 07:25:34.680
to the point of boredom. When you start maybe to

1733
07:25:40.319 --> 07:26:21.119
drift away dressed in it's almost as if you're moving

1734
07:26:21.720 --> 07:26:29.599
further away from your body in your mind, just leaving

1735
07:26:29.799 --> 07:26:41.759
that there, kind of liking it. An escape pod in

1736
07:26:41.880 --> 07:26:46.240
the spaceship A movie, a space movie, you know when

1737
07:26:46.279 --> 07:26:50.479
it gets a little part in it. Since the month

1738
07:26:52.400 --> 07:27:15.680
far away from the spaceship, safe to dream and continue

1739
07:27:21.080 --> 07:28:47.159
to relax, drifting so slow, emp so, so rare and

1740
07:28:47.479 --> 07:29:21.759
pe so, and focusing on the feeling of those individual

1741
07:29:22.319 --> 07:29:32.040
parts of your body that are relaxing one by one.

1742
07:29:39.720 --> 07:29:52.080
You may find that every now and then you realize

1743
07:29:52.240 --> 07:30:03.080
that you are listening to my voice because your mind

1744
07:30:03.680 --> 07:30:18.439
started to imagine something different, maybe started to almost move

1745
07:30:18.639 --> 07:30:27.680
into some kind of a dreamy state, and then you

1746
07:30:27.840 --> 07:30:34.639
become aware of my voice again. And even though you

1747
07:30:35.639 --> 07:30:41.799
may want to focus on my voice, you may also

1748
07:30:42.560 --> 07:30:56.360
wish to allow your mind to just drift naturally into

1749
07:30:56.479 --> 07:31:17.880
that space of comfort and safety. As you feel more

1750
07:31:18.560 --> 07:31:31.799
comfort spreading through your body like a warm blanket covering

1751
07:31:31.959 --> 07:31:45.959
you gently, keeping your body at just the perfect temperature,

1752
07:31:56.400 --> 07:32:06.759
and even if you can hear background sounds, they just

1753
07:32:08.159 --> 07:32:21.959
don't seem to matter anymore. There's that sense of peace

1754
07:32:24.479 --> 07:32:39.000
spreads through your mind like a gentle breeze, yes, strong

1755
07:32:39.159 --> 07:32:55.119
enough to blow away all negativity, strong enough to remove

1756
07:32:55.680 --> 07:33:05.680
from your mind and anxiety or stress that was there before,

1757
07:33:14.040 --> 07:33:22.959
and blow away any other thoughts or feelings that just

1758
07:33:24.759 --> 07:33:49.159
don't fit with the sense relaxation, that is, feeling your

1759
07:33:49.240 --> 07:34:12.119
body end your mind unless you focus on your mind.

1760
07:34:14.319 --> 07:34:19.599
The count down from ten down to one, and with

1761
07:34:19.959 --> 07:34:45.880
each number you hear, your mind will become slightly more relaxed,

1762
07:34:48.639 --> 07:34:51.279
just just slightly.

1763
07:34:53.840 --> 07:34:53.880
So.

1764
07:34:54.080 --> 07:35:01.119
From ten down to nine, just a slight movement. From

1765
07:35:01.279 --> 07:35:13.560
nine down to eight, just another small change in how

1766
07:35:13.680 --> 07:35:26.720
you feel. Eight down to seven, That feeling is a gap,

1767
07:35:27.639 --> 07:35:33.200
almost like a gap that starts to get wider, the

1768
07:35:33.360 --> 07:35:41.599
gap between those feelings that you used to have in

1769
07:35:41.720 --> 07:35:50.639
your mind compared to the feelings you have there growing now,

1770
07:35:52.360 --> 07:36:02.159
feelings of comfort and security and confidence, and the gap

1771
07:36:02.599 --> 07:36:08.720
becomes wider. Eight down to seven, seven down to six,

1772
07:36:12.400 --> 07:36:17.400
And when you get to five, your mind will start

1773
07:36:17.520 --> 07:36:30.479
to have a certain physical sensation, almost like there's a

1774
07:36:30.799 --> 07:36:37.400
magnet outside of your head sucking the tension and the

1775
07:36:37.720 --> 07:36:45.360
stress and any remaining feelings that you don't want, sucking

1776
07:36:45.479 --> 07:36:54.520
them out through your skull. And in down to four

1777
07:36:56.520 --> 07:37:03.319
you can start to really experience that sense of not

1778
07:37:03.599 --> 07:37:13.799
just emptiness, but space, a place full of fresh air,

1779
07:37:18.799 --> 07:37:25.599
place where you can stretch. It's almost as if as

1780
07:37:25.680 --> 07:37:29.720
you go down to four and three, your mind is

1781
07:37:29.919 --> 07:37:44.439
expanding with this sense of peace and tranquility growing as

1782
07:37:44.479 --> 07:37:51.959
it moves down to when you get to one, your

1783
07:37:52.119 --> 07:38:04.360
mind just feels exactly how you want to feel, almost

1784
07:38:07.439 --> 07:38:22.360
perfect feeling, maybe a sensation that you'd like to keep

1785
07:38:25.599 --> 07:38:36.400
a place that's safe, where nothing can affect you at all,

1786
07:38:48.119 --> 07:38:52.840
and you can stay in that that space of comfort

1787
07:38:52.959 --> 07:39:02.680
and confidence, confident in your own ability to create this

1788
07:39:03.560 --> 07:39:09.599
space and this feeling of comfort within your own mind

1789
07:39:11.159 --> 07:39:20.799
just by counting from ten down to one. And this

1790
07:39:21.040 --> 07:39:25.400
is something that you can do yourself when you're on

1791
07:39:25.520 --> 07:39:33.240
your own, the time when you can maybe sit down,

1792
07:39:34.240 --> 07:39:45.080
maybe just for a few minutes, close your eyes, just

1793
07:39:45.439 --> 07:39:57.959
count slowly from ten down to one and re experience

1794
07:39:59.680 --> 07:40:10.040
these feelings in your mind. And when you feel that

1795
07:40:10.240 --> 07:40:25.360
way in your mind, your body copies your mind, and

1796
07:40:25.560 --> 07:40:31.840
that feeling is spread through your spine and your nervous

1797
07:40:31.959 --> 07:40:40.400
system into every part of your body, travels through your bloodstream,

1798
07:40:46.000 --> 07:41:06.439
heathing and relaxing every particle of your existence. Now we

1799
07:41:06.560 --> 07:41:15.360
can we can practice this a few times before the

1800
07:41:15.560 --> 07:41:20.040
end of the recording, and then you can practice on

1801
07:41:20.159 --> 07:41:27.200
your own and each time you count for ten about

1802
07:41:27.479 --> 07:41:41.880
one the feelings of comfort, calmness, and deep, deep relaxation,

1803
07:41:43.119 --> 07:41:58.040
become stronger and deeper feeling your mind and your brain

1804
07:41:59.599 --> 07:42:09.279
with these positive chemicals that spread throughout your body, relaxing

1805
07:42:09.400 --> 07:42:20.279
you so quickly, relaxing your whole body and mind so

1806
07:42:20.759 --> 07:42:33.880
very very easily, just by counting from ten down to one.

1807
07:42:39.000 --> 07:42:41.599
So we're going to do it now. I'm going to

1808
07:42:41.720 --> 07:42:45.799
count from ten down to one. I'd like you to

1809
07:42:46.000 --> 07:42:50.479
repeat the number after me. So when I say ten,

1810
07:42:53.479 --> 07:43:05.360
you can just repeat to yourself ten. Just notice, be

1811
07:43:05.520 --> 07:43:14.639
aware of how you feel in your mind and your body.

1812
07:43:19.080 --> 07:43:25.520
Then when I say nine, you can beat to yourself

1813
07:43:28.439 --> 07:43:43.639
nine again, noticing the increase in comfort and calmness in

1814
07:43:43.759 --> 07:43:53.959
your mind and in your body. The same when I

1815
07:43:54.040 --> 07:44:09.319
say eight, when I say seven, six, when I say five, four,

1816
07:44:13.279 --> 07:44:25.279
when I say three, two, and lastly when I say one,

1817
07:44:27.720 --> 07:44:29.799
you can repeat that number.

1818
07:44:37.279 --> 07:44:37.400
Now.

1819
07:44:37.520 --> 07:44:43.119
Of course, when you do this on your own without

1820
07:44:43.240 --> 07:44:48.200
listening to me, you can say the numbers or whatever

1821
07:44:49.840 --> 07:44:58.279
speed that you feel is necessary for you, so you

1822
07:44:58.439 --> 07:45:04.240
can adapt. So if you feel you want to say

1823
07:45:04.319 --> 07:45:10.200
the numbers ten down to one faster than I do,

1824
07:45:11.959 --> 07:45:14.479
then you go ahead and do that. Or if you

1825
07:45:14.720 --> 07:45:18.680
feel when you do it yourself, then you'd like to

1826
07:45:18.919 --> 07:45:27.279
have more more space between the numbers, maybe take a

1827
07:45:27.360 --> 07:45:34.200
lot longer to get from ten all the way down

1828
07:45:34.840 --> 07:45:51.799
to one. That's your choice also to do. So I'm

1829
07:45:51.840 --> 07:46:00.360
going to count from ten down to one. I want

1830
07:46:00.360 --> 07:46:04.080
to get to one. That will be the end of

1831
07:46:04.240 --> 07:46:09.720
this recording and less, of course, you're listening with music,

1832
07:46:10.919 --> 07:48:27.439
and the music will continue. Ten nine eight four four

1833
07:50:52.080 --> 07:51:37.959
twenty ninety eighteen, seventeen sixteen, fifteen, fourteen thirteen twelve eleven,

1834
07:51:42.880 --> 07:52:08.159
ten nine eight, seven, six, five.

1835
07:52:12.919 --> 07:52:13.400
Four.

1836
07:52:17.479 --> 07:52:23.200
Three two.

1837
07:52:29.439 --> 07:52:29.680
One.

1838
07:52:38.080 --> 07:52:48.439
Now open your eyes, noticing how you physically feel having

1839
07:52:48.560 --> 07:52:56.159
counted down from twenty to one, allowing stress and tension

1840
07:52:56.639 --> 07:53:01.279
to leave through your fingertips and your toes. And as

1841
07:53:01.319 --> 07:53:06.040
you focus on your fingertips, maybe they feel a little

1842
07:53:06.080 --> 07:53:13.279
bit tingly, which is suppose quite an understanding considering the

1843
07:53:13.439 --> 07:53:24.240
tension has been exiting your body through your fingertips. So

1844
07:53:24.400 --> 07:53:26.840
now I'm going to count from twenty down to one again.

1845
07:53:27.319 --> 07:53:36.360
This time you're going to feel relief of tension and stress,

1846
07:53:37.759 --> 07:53:47.479
any anxiety that you may have leaving through your stomach,

1847
07:53:50.119 --> 07:53:53.840
just leaving through your stomach, almost as if it's just

1848
07:53:54.840 --> 07:54:01.959
releasing the whole of your stomach, your navel to just

1849
07:54:02.080 --> 07:54:06.119
above your chest or below your chest rather so surround

1850
07:54:06.240 --> 07:54:11.040
in your belly button area, the whole area. You can

1851
07:54:11.200 --> 07:54:15.680
feel the tension of your body where it's left. Just

1852
07:54:16.520 --> 07:54:21.200
releasing from that area, and you may notice that your

1853
07:54:21.240 --> 07:54:27.759
stomach can become very relaxed. As I countdown from twenty

1854
07:54:28.759 --> 07:55:51.439
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

1855
07:55:55.560 --> 07:56:12.319
three to what And you can open your eyes again

1856
07:56:12.400 --> 07:56:15.040
if you choose, but you can just keep them closed

1857
07:56:15.799 --> 07:56:21.479
because it feels relaxing. Just notice how your stomach feels.

1858
07:56:22.919 --> 07:56:26.560
I notice as your focus, just do a little scan

1859
07:56:26.799 --> 07:56:33.360
of your body. Just notice how your body feels. Focusing

1860
07:56:36.080 --> 07:56:43.279
on your upper body, your back, chest, stomach, legs, arms, hands, feet,

1861
07:56:46.319 --> 07:56:53.240
just noticing, and you know, you may start to feel

1862
07:56:55.720 --> 07:57:00.279
more of a sense of tiredness, which may be the reason, yeah,

1863
07:57:00.639 --> 07:57:04.159
listening to this recording because you.

1864
07:57:05.639 --> 07:57:06.000
Like to.

1865
07:57:07.639 --> 07:57:19.520
Let go completely of everything and drift off into a nice, natural, calm,

1866
07:57:19.919 --> 07:57:35.119
relaxing sleep. So now we're going to focus on your forehead,

1867
07:57:39.040 --> 07:57:41.799
and if you choose, you can incorporate your eyes in

1868
07:57:41.959 --> 07:57:46.520
this focus as well. So your forehead and your eyes.

1869
07:57:48.639 --> 07:57:53.040
It's that whole area, basically, almost as if you were

1870
07:57:53.119 --> 07:57:57.080
wearing a mask, you know, like a I don't know,

1871
07:57:57.200 --> 07:58:02.720
a Batman mask or something, or I'm trying to fa

1872
07:58:03.439 --> 07:58:05.479
zorro or something, you know, the kind of mask that

1873
07:58:05.639 --> 07:58:08.439
covers your eyes but also covers quite a lot of

1874
07:58:08.479 --> 07:58:15.279
the forehead. I'm focusing on that area because that's the

1875
07:58:15.400 --> 07:58:19.200
area that we're now going to release tension and stress

1876
07:58:19.599 --> 07:58:24.240
from your mind, from your brain, from your mind, and

1877
07:58:24.959 --> 07:58:28.479
any tension that you may have remaining in your face,

1878
07:58:29.479 --> 07:58:34.840
in your neck and your jaw, your eyes, your forehead,

1879
07:58:35.599 --> 07:58:41.919
or your scalp. So basically any tension within your head area,

1880
07:58:42.639 --> 07:58:49.720
including your mind and your brain, and that's going to

1881
07:58:49.759 --> 07:58:58.000
be released through your forehead and your eyes. As I

1882
07:58:58.119 --> 08:00:34.880
count down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three,

1883
08:00:39.840 --> 08:01:01.119
two one, noticing and she scan your face, mature, your eyes,

1884
08:01:02.360 --> 08:01:11.360
your cheap bones, your ears, your forehead, your scalp, your neck,

1885
08:01:12.680 --> 08:01:15.200
the back of your neck, in the front of your neck,

1886
08:01:16.119 --> 08:01:18.759
the side of your neck, and your throat.

1887
08:01:21.080 --> 08:01:21.479
M hm.

1888
08:01:24.680 --> 08:01:38.000
Noticing being aware of the comfort, increased feeling, relaxation, not

1889
08:01:38.400 --> 08:01:43.400
just in your head and neck and mind, also the

1890
08:01:43.479 --> 08:01:53.479
rest of your body. Just notice how loose and calm

1891
08:01:53.639 --> 08:01:59.720
you feel, and how easily it is to just like

1892
08:02:00.080 --> 08:02:26.840
go completely, let go completely, how easily. That's what I'm

1893
08:02:26.880 --> 08:02:30.279
going to do now, is I wanted to focus on

1894
08:02:30.360 --> 08:02:37.919
the top of your head. Am. We're going to allow

1895
08:02:39.599 --> 08:02:47.959
every last piece of tension or stress that might be

1896
08:02:48.279 --> 08:02:53.919
lingering or hiding in your body or mind or my head.

1897
08:02:55.240 --> 08:02:55.639
To just.

1898
08:02:57.400 --> 08:03:08.119
Be sucked out the top of your head, released into Yeah,

1899
08:03:09.279 --> 08:03:15.599
I'm sucked out into the clouds. Imagine a big cloud

1900
08:03:15.720 --> 08:03:21.040
of God your head almost like a whirlpool, and this

1901
08:03:21.200 --> 08:03:25.959
is can suck that tension out the top of your

1902
08:03:26.040 --> 08:03:30.119
head and just take it away.

1903
08:03:31.919 --> 08:03:32.159
Good.

1904
08:03:35.360 --> 08:03:39.439
Just focus. Imagine an opening the top of your head

1905
08:03:40.799 --> 08:03:46.080
with that tension and stress and any remaining issues may

1906
08:03:46.119 --> 08:03:49.720
be worries or concerns that have no use to you.

1907
08:03:49.880 --> 08:03:53.680
Now you can all be sucked out at the top

1908
08:03:53.720 --> 08:04:00.200
of your head and taken away. As I count down

1909
08:04:00.279 --> 08:05:45.360
again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, even, ten, nine, eight, seven, six, five,

1910
08:05:50.880 --> 08:06:31.000
four three wha breathe, noticing how you feel, how relaxed

1911
08:06:31.400 --> 08:06:44.360
and calm you physically and mentally feel right now, how

1912
08:06:45.400 --> 08:06:54.520
peaceful your mind feels. It feels so nice to just

1913
08:06:54.680 --> 08:07:03.080
let go, to give yourself some space to breathe easily,

1914
08:07:05.000 --> 08:07:13.080
to think calmly, and just to take a break from

1915
08:07:14.880 --> 08:07:21.240
all that pointless worry and concerns about things that you

1916
08:07:21.319 --> 08:07:31.400
don't need to think about right now, because this is

1917
08:07:31.599 --> 08:07:36.439
your time to let go. This is your space to

1918
08:07:36.759 --> 08:07:47.240
enjoy feeling deeply relaxed, peaceful in your mind, relaxed in

1919
08:07:47.319 --> 08:07:57.080
your body. They can feel so good, so nice to

1920
08:07:57.439 --> 08:08:07.000
just have to do anything to be able to really

1921
08:08:08.919 --> 08:08:18.720
enjoy that serenity that comes with letting go completely, that

1922
08:08:19.000 --> 08:08:37.599
peacefulness that comes with being in this peaceful space. And

1923
08:08:37.840 --> 08:08:42.560
you can keep this sense of calmness for as long

1924
08:08:42.639 --> 08:08:54.639
as you choose. If you choose to drift off into

1925
08:08:54.720 --> 08:09:01.000
a deep, healing, natural sleep, then you can do that.

1926
08:09:04.680 --> 08:09:12.919
It's completely up to you, and you can keep this

1927
08:09:13.240 --> 08:09:19.080
feeling of calmness physically and in your mind as long

1928
08:09:19.560 --> 08:09:36.560
as you choose to feel completely relaxed, completely relaxed. And

1929
08:09:36.599 --> 08:09:42.360
I'd like you to make up your mind that you're

1930
08:09:42.400 --> 08:09:53.639
going to relax. And I want to explore that with you.

1931
08:09:54.319 --> 08:10:01.240
What it feels like when you actually decide that you're

1932
08:10:01.279 --> 08:10:10.000
going to relax, not forcing yourself, but giving yourself that. Yes,

1933
08:10:10.119 --> 08:10:12.400
it is a command, really, isn't it. When you're telling

1934
08:10:12.479 --> 08:10:22.000
yourself relax in a gentle but firm way, that only

1935
08:10:22.319 --> 08:10:27.599
you can really tell yourself in that way. You can't

1936
08:10:27.599 --> 08:10:31.799
really have someone else saying to you, now it relax, relax,

1937
08:10:32.439 --> 08:10:36.159
you know, and it needs to be gentle, but you

1938
08:10:36.240 --> 08:10:43.319
can't someone else can't really have the same the same

1939
08:10:43.520 --> 08:10:51.000
kind of influence or power that you have over your

1940
08:10:51.159 --> 08:11:02.759
own physicality, over how you feel, because when you say

1941
08:11:02.799 --> 08:11:11.040
it to yourself, it means more. It's personal, and your

1942
08:11:11.159 --> 08:11:16.400
brain and your unconscious mind and your body listens to

1943
08:11:16.560 --> 08:11:22.200
what you say. So, for example, we'll test it out.

1944
08:11:22.799 --> 08:11:25.319
We'll do a little test, a few little tests along

1945
08:11:25.360 --> 08:11:29.080
the way, and you can get more of an idea

1946
08:11:29.279 --> 08:11:35.400
of the force, a positive force that you can have

1947
08:11:36.799 --> 08:11:43.119
in creating a sense of comfort and relaxation in your

1948
08:11:43.200 --> 08:11:50.400
body and your mind quite quickly just by you telling

1949
08:11:50.520 --> 08:12:00.479
yourself to relax. So I'm going to start by it's

1950
08:12:00.520 --> 08:12:06.479
focus on your hands, to focus on your hands and

1951
08:12:06.639 --> 08:12:11.360
just tell your hands to relax, and just say relax.

1952
08:12:13.000 --> 08:12:18.360
As you focus on your hands, you could say my

1953
08:12:18.680 --> 08:12:22.479
hands are relaxed, or I want my hands to relax.

1954
08:12:24.560 --> 08:12:30.319
I think if you actually do it directly by focusing

1955
08:12:31.000 --> 08:12:35.200
and imagining that your hands can hear what you're saying,

1956
08:12:35.360 --> 08:12:37.840
you know, like they've got little ears, which is a

1957
08:12:37.880 --> 08:12:44.959
little weird. So talking to your hands and just say relax,

1958
08:12:51.279 --> 08:13:12.799
noticing how your hands start to relax. Now focus on

1959
08:13:12.880 --> 08:13:16.919
your eyes and tell your eyes to relax. You just

1960
08:13:17.000 --> 08:13:21.840
say in the same word relax and find the right

1961
08:13:23.119 --> 08:13:29.799
tone for you. You know, I might say relax, but

1962
08:13:29.959 --> 08:13:38.240
you you might say relax or relax. You know, you

1963
08:13:38.360 --> 08:13:44.759
might say it differently to yourself, and that's important for

1964
08:13:44.919 --> 08:13:51.040
you to gauge what feels right for you. So just

1965
08:13:51.240 --> 08:13:56.200
tell your eyes to relax, whilst focusing on your eyes,

1966
08:13:56.720 --> 08:14:01.400
your eyelids, the muscles around your eyes, your eyebrows, and

1967
08:14:01.680 --> 08:14:07.880
just tell your eyes directly relax.

1968
08:14:09.799 --> 08:14:09.959
Now.

1969
08:14:36.759 --> 08:14:46.919
Now, I just did that myself, and sometimes you may

1970
08:14:47.040 --> 08:14:51.680
feel that you need a bit more time or the

1971
08:14:51.799 --> 08:14:55.439
different parts to relax, you know, because I start talking

1972
08:14:55.520 --> 08:15:00.840
again and maybe that part hasn't relaxed fully. But what

1973
08:15:01.119 --> 08:15:03.599
happened is that it would just continue to relax even

1974
08:15:03.680 --> 08:15:10.880
though I'm talking. And that's happened with my eyes. Something

1975
08:15:10.919 --> 08:15:15.720
else I noticed is when I started focusing on my eyes,

1976
08:15:16.040 --> 08:15:19.520
that actually almost became they got worse before they got

1977
08:15:19.639 --> 08:15:22.560
better in a way. So I felt a degree of

1978
08:15:22.759 --> 08:15:29.360
tension growing in my eyes and then disappearing. So I

1979
08:15:29.479 --> 08:15:32.000
think what that was really it was just me becoming

1980
08:15:32.159 --> 08:15:38.439
more aware of the tension that was already there that

1981
08:15:38.560 --> 08:15:44.000
I wasn't focused on it before, so I wasn't really

1982
08:15:44.759 --> 08:16:02.119
acknowledging it or really conscious to those feelings. Yeah, my

1983
08:16:02.279 --> 08:16:06.439
eyes is still continuing to relax, as well as my hands. Actually,

1984
08:16:09.919 --> 08:16:11.520
my hands have got a certain.

1985
08:16:11.319 --> 08:16:11.599
Kind of.

1986
08:16:14.479 --> 08:16:20.240
Energy, like not buzzing, but I can kind of fuel

1987
08:16:20.279 --> 08:16:26.080
a degree of energy in my hands. Maybe that's where

1988
08:16:26.119 --> 08:16:30.720
the tension is being released. Maybe that's the causing that.

1989
08:16:38.119 --> 08:16:40.360
The next part, I think we should focus.

1990
08:16:40.119 --> 08:16:41.040
On the back of the neck.

1991
08:16:41.759 --> 08:16:45.680
That's a part which is quite often well for me,

1992
08:16:46.159 --> 08:16:49.200
holds tension. I don't know about it for yourself, but

1993
08:16:49.360 --> 08:16:53.599
I think it's quite a standard place where tension is

1994
08:16:53.720 --> 08:17:00.560
sometimes held. So and I'm doing exactly what you're doing

1995
08:17:01.000 --> 08:17:03.119
as you do it as well, So I'm telling my

1996
08:17:04.080 --> 08:17:07.479
body parts to relax as well. So if you tell

1997
08:17:07.520 --> 08:17:10.319
your neck at the back of your neck, focus on

1998
08:17:10.439 --> 08:17:16.959
the back of your neck, and just say relax in

1999
08:17:17.080 --> 08:17:20.200
your own words, in your own tone, in your own voice.

2000
08:17:20.840 --> 08:17:22.880
You can say out loud, or you can just say

2001
08:17:22.919 --> 08:17:28.400
it to yourself internally. But you're focusing and you're saying

2002
08:17:28.479 --> 08:17:32.720
it literally to the back of your neck, as.

2003
08:17:32.599 --> 08:17:35.759
If the back of your neck can actually hear what

2004
08:17:35.959 --> 08:17:43.040
you're saying. So do that now, Just say relax to

2005
08:17:43.119 --> 08:17:45.919
the back of your neck, and I'll do the same.

2006
08:18:24.759 --> 08:18:28.240
And what I noticed, and you may have had similar

2007
08:18:28.360 --> 08:18:32.799
thing is, even though I was focusing on the back

2008
08:18:32.880 --> 08:18:43.799
of my neck, other parts started to I don't know,

2009
08:18:44.119 --> 08:18:47.560
show themselves to me or maybe because they want to

2010
08:18:47.560 --> 08:18:51.439
be relaxed as well. But I started noticing the feelings

2011
08:18:51.520 --> 08:18:54.919
in my shoulders, attention in my shoulders and in my

2012
08:18:55.040 --> 08:19:02.279
upper back. Whether that was because my back of my

2013
08:19:02.400 --> 08:19:07.880
neck was saying, well, I'm pretty much okay. It's the

2014
08:19:08.040 --> 08:19:17.520
other parts that need attention, but my lobe, my back

2015
08:19:17.599 --> 08:19:21.360
of my neck is still relaxing. But I just became

2016
08:19:21.479 --> 08:19:27.799
more aware of other parts that needed attention. Now this

2017
08:19:28.040 --> 08:19:32.880
might happen and it's not. It doesn't mean that it's

2018
08:19:32.959 --> 08:19:38.439
going wrong. It just means you're being notified of more

2019
08:19:38.560 --> 08:19:46.200
places that also want to feel relaxed. So I'm going

2020
08:19:46.279 --> 08:19:50.400
to focus on my upper back so you can do

2021
08:19:50.520 --> 08:19:56.240
the same, even if you don't have any feelings of

2022
08:19:56.439 --> 08:20:01.119
tension that are obvious in your upper back, if you

2023
08:20:01.279 --> 08:20:06.279
just focus on your back and the whole area from

2024
08:20:06.360 --> 08:20:10.919
the shoulder blades down to the middle of your back

2025
08:20:11.360 --> 08:20:15.400
down your spine. And with me, it's more the shoulder

2026
08:20:15.479 --> 08:20:23.000
blades that are more Yeah, that's the parts that really

2027
08:20:25.119 --> 08:20:26.799
sort of giving me.

2028
08:20:28.520 --> 08:20:28.840
That not.

2029
08:20:30.759 --> 08:20:33.200
That it needs relax in the Sound's gonna ask that

2030
08:20:33.400 --> 08:20:48.360
part to relax, and you can do the same. Now, relax,

2031
08:20:48.680 --> 08:21:06.439
upper back. There's something strange happened there, and this often happens.

2032
08:21:06.479 --> 08:21:07.639
I've been doing this for her.

2033
08:21:09.959 --> 08:21:16.119
For sixteen years or something, and often I'm on I'm surprised,

2034
08:21:17.000 --> 08:21:23.799
but amazed really that there can be a feeling. So

2035
08:21:24.000 --> 08:21:26.560
when I was focusing on the back of my neck,

2036
08:21:27.439 --> 08:21:31.560
my upper back was starting to feel quite stressed and

2037
08:21:32.360 --> 08:21:37.880
in need of attention. As soon as I started talking

2038
08:21:38.080 --> 08:21:42.919
to you about my upper back and talking about, you know,

2039
08:21:43.439 --> 08:21:48.400
getting ready to ask the upper back to relax. Why

2040
08:21:48.520 --> 08:21:54.159
the back already started to relax. It's almost as if

2041
08:21:54.200 --> 08:21:59.799
it doesn't need to hear the words, just needs attention,

2042
08:22:04.599 --> 08:22:15.959
just needs to be noticed. And that is something that

2043
08:22:16.240 --> 08:22:23.200
often happens in this type of situation is when you

2044
08:22:23.479 --> 08:22:28.680
start to relax a couple of parts of your body,

2045
08:22:29.720 --> 08:22:34.479
as we've done with our hands, our eyes and the eyelids,

2046
08:22:36.319 --> 08:22:43.279
and now back of the neck, top of the back,

2047
08:22:45.240 --> 08:22:48.799
upper back, the rest of the body seems to just

2048
08:22:50.240 --> 08:22:58.000
take notice and decide in its own way to start

2049
08:22:59.400 --> 08:23:04.720
relax it. Other parts of your body start to just

2050
08:23:06.520 --> 08:23:13.840
become looser. I suppose it's kind of like a bit

2051
08:23:13.880 --> 08:23:18.439
of an avalanche, you know, the little ball starts rolling,

2052
08:23:18.639 --> 08:23:21.279
and before you know it, the whole of your body

2053
08:23:21.479 --> 08:23:33.639
is completely relaxed and can't And if you focus on

2054
08:23:33.720 --> 08:23:46.080
your face, you focus on your eyes, your eyelids, your eyebrows,

2055
08:23:46.279 --> 08:23:55.319
and the muscles around your eyes. Maybe you start to

2056
08:23:55.479 --> 08:24:02.680
notice that your forehead is more relaxed it was. Maybe

2057
08:24:02.759 --> 08:24:08.360
your face is more relaxed. I would say, my entire

2058
08:24:08.479 --> 08:24:23.319
face is a lot more relaxed than it was. So

2059
08:24:23.400 --> 08:24:29.360
you're going to focus now on your shoulders again, just

2060
08:24:29.520 --> 08:24:34.279
like before. Just tell your shoulders I mean you can

2061
08:24:34.439 --> 08:24:36.919
do them INDI digital you can do the right shoulder

2062
08:24:36.959 --> 08:24:40.759
and left shoulder. I just generally do both at the

2063
08:24:40.840 --> 08:24:46.360
same time. Just tell your shoulders as you focus on

2064
08:24:46.479 --> 08:24:51.200
them in your mind, focus on thew and feel maybe

2065
08:24:52.599 --> 08:24:59.200
you can see them in your mind's eye. Just tell

2066
08:24:59.240 --> 08:25:54.040
your shoulders to relax as nice as they relax. I

2067
08:25:54.200 --> 08:26:01.720
did you notice, I mean, especially with my bank, is

2068
08:26:02.240 --> 08:26:08.080
the connection between the different parts the back, the shoulders,

2069
08:26:08.240 --> 08:26:18.200
the neck being all connected and being such a large

2070
08:26:18.360 --> 08:26:24.159
part of your body, it's almost hard to separate them

2071
08:26:24.439 --> 08:26:32.200
from each other. And my lower back has starting to

2072
08:26:32.319 --> 08:26:33.360
relax on its own.

2073
08:26:39.560 --> 08:26:40.520
Maybe I'm going.

2074
08:26:40.400 --> 08:26:46.400
Too slow and that could be an issue because we

2075
08:26:46.560 --> 08:26:52.560
all go at different speeds. And the idea at the

2076
08:26:52.680 --> 08:26:55.479
beginning of this recording was for you to be able

2077
08:26:55.560 --> 08:27:11.319
to just say to yourself, relax without focusing on any

2078
08:27:11.520 --> 08:27:16.959
particular part of your body. Because when you know that

2079
08:27:17.880 --> 08:27:30.040
tearing your hands to relax and your hand relax, you

2080
08:27:30.200 --> 08:27:36.959
tell your eyelids and your eyes, the muscles around your

2081
08:27:37.119 --> 08:27:51.959
eyes and your eyebrows to relax, and they relax. When

2082
08:27:52.040 --> 08:28:03.159
you tell the back of your neck to relax, and

2083
08:28:03.720 --> 08:28:32.279
it relaxes until you're alpha back to relax, and it relaxes.

2084
08:28:40.000 --> 08:29:19.080
You tell your shoulders to relax, and they relax. When

2085
08:29:19.119 --> 08:29:23.200
you told your hands to relax, they relaxed, and they

2086
08:29:23.319 --> 08:29:36.919
continued to relax. When you told your eyelids, the muscles

2087
08:29:36.959 --> 08:29:47.439
around your eyes, your eyebrows, to relax, they relaxed and

2088
08:29:47.720 --> 08:29:58.639
continued to relax. And he told the back of your

2089
08:29:58.759 --> 08:30:06.000
neck us on the back of your neck and told

2090
08:30:06.040 --> 08:30:25.599
it to relax. It relaxed and continued to relax. And

2091
08:30:25.720 --> 08:30:35.319
you told your ulca back to relax, be relaxed and

2092
08:30:35.439 --> 08:30:51.759
continued to relax. That's with your shoulders. He told your

2093
08:30:51.799 --> 08:31:05.759
shoulders to relax. In your shoulders relaxed and continued to relax.

2094
08:31:11.439 --> 08:31:16.400
And it's not just that, it's.

2095
08:31:19.080 --> 08:31:23.479
That the rest of your body has also been listening,

2096
08:31:25.200 --> 08:31:31.279
and that relaxation has been spreading. So from your eyes,

2097
08:31:31.639 --> 08:31:39.040
the relaxations spread to your forehead, around your face, into

2098
08:31:39.119 --> 08:31:52.959
your skin, into your jaw, into the front and sides

2099
08:31:53.040 --> 08:31:57.799
of your neck, all way down your chest and stomach.

2100
08:32:04.520 --> 08:32:11.639
Your relaxed hands and shoulders leads up through your arms,

2101
08:32:12.319 --> 08:32:20.439
relaxing and full arms, your upper arms, elbows, your wrists,

2102
08:32:24.080 --> 08:32:40.799
letting out the lower back, your hips, butt exploiting, you

2103
08:32:41.159 --> 08:32:49.880
just start to relax and continue even the comfort spreading

2104
08:32:50.000 --> 08:32:58.799
through your legs all the way down to your ankles,

2105
08:33:04.040 --> 08:33:08.040
the tops of your feet, the side of your feet,

2106
08:33:09.880 --> 08:33:20.759
and the bottoms of your feet, relaxing into your toes,

2107
08:33:24.560 --> 08:33:49.400
each toe relaxing became loose, and if your body relaxes more,

2108
08:33:49.959 --> 08:34:13.840
your mind becomes slower or peaceful, to the point where

2109
08:34:15.959 --> 08:34:25.720
if you choose to fall asleep, you.

2110
08:34:25.919 --> 08:34:28.560
Can easily do that.

2111
08:34:34.200 --> 08:34:44.840
Easy drift doing because there's nothing going on in your mind.

2112
08:34:48.520 --> 08:35:29.360
The prains peaceful, your body teens to relate, and with

2113
08:35:29.560 --> 08:35:36.840
that connection between your body relaxing, the word that you

2114
08:35:37.159 --> 08:35:50.880
say to yourself relax means that you don't need to

2115
08:35:51.080 --> 08:35:56.439
focus on just one part. You can just focus on

2116
08:35:58.520 --> 08:36:24.000
your entire body, saying the powerful word whoacs and deserve.

2117
08:36:25.759 --> 08:36:38.840
Those are meniar sensations of comfort spreading throughout your body,

2118
08:36:44.279 --> 08:36:55.560
loosening and calming and healing every part to your body,

2119
08:36:58.560 --> 08:37:04.959
heaving h relaxed.

2120
08:37:19.639 --> 08:37:23.279
So all we need to do now on is just

2121
08:37:25.200 --> 08:37:26.119
telling your soth.

2122
08:37:29.919 --> 08:38:04.919
Lights absurd feeding completely out the boy, sir, starting now

2123
08:38:05.200 --> 08:44:23.279
with number twenty nineteen, eighteen, seventeen sixteen FOURT twelve. Yet what.

2124
08:45:00.319 --> 08:48:57.119
Patatatatas ut.

2125
08:48:03.680 --> 08:50:07.159
M y hy attatata.

2126
08:52:00.520 --> 08:52:25.520
So counting down from ten to one, ten nine, eight, seven, six, five.

2127
08:52:27.599 --> 08:52:31.279
Four three.

2128
08:52:33.919 --> 08:52:45.959
Two one, And maybe that was a bit too quick

2129
08:52:46.560 --> 08:52:50.479
in order to relax. Maybe it's a bit too fast

2130
08:52:50.759 --> 08:52:59.560
for you to notice the calming of your body, maybe

2131
08:53:00.400 --> 08:53:04.159
even a little bit of pressure there, Like you'll count

2132
08:53:04.200 --> 08:53:06.520
it down from ten to one. What do you expect

2133
08:53:06.599 --> 08:53:09.680
me to do, man, expect me to stick go with

2134
08:53:09.840 --> 08:53:19.240
floppy just because you're counting down too. If you try

2135
08:53:19.279 --> 08:53:25.639
it again, but this time, I go this lower this time,

2136
08:53:26.840 --> 08:53:31.840
and you focus on the whole of your body before

2137
08:53:31.959 --> 08:53:38.919
we focus on your legs. Just notice how your body

2138
08:53:39.040 --> 08:53:54.000
does start to feel more relaxed with every number that

2139
08:53:54.119 --> 08:54:34.720
I count down ten nine, eight, seven, six, five.

2140
08:54:44.880 --> 08:55:06.759
Four three y two.

2141
08:55:27.479 --> 08:55:44.599
One, And just notice how how you feel generally, how

2142
08:55:44.680 --> 08:55:58.759
your body feels. It's not necessarily even about yeah, counting

2143
08:55:58.919 --> 08:56:06.040
down from ten to one. It's that space that you have,

2144
08:56:07.360 --> 08:56:11.439
that body space between.

2145
08:56:13.560 --> 08:56:17.159
Us being.

2146
08:56:20.439 --> 08:56:32.200
Active physically or mentally, just sitting or lying down and

2147
08:56:32.680 --> 08:56:37.400
just being there, not doing anything, not saying anything, not

2148
08:56:38.279 --> 08:56:44.599
deeding to think about anything. So it opens up a space,

2149
08:56:45.560 --> 08:56:54.720
you know, a bit of a space, the gap and

2150
08:56:54.840 --> 08:56:59.400
the more I cam down for the tental one, the

2151
08:56:59.479 --> 08:57:07.479
bigger that gap becomes. So there's that gap of calmness,

2152
08:57:08.919 --> 08:57:24.520
of comfort, relaxation. It's a nice feeling, and it moves

2153
08:57:26.119 --> 08:57:36.040
those stresses or discomforts physically or emotionally, moves them away,

2154
08:57:42.799 --> 08:57:43.759
allows you.

2155
08:57:46.479 --> 08:57:47.000
To just.

2156
08:57:49.959 --> 08:57:56.319
Slow down. So i'ming to count again from ten down

2157
08:57:56.360 --> 08:58:06.319
to one, and notice that gap widening, the gap. And

2158
08:58:06.439 --> 08:58:11.439
as it widens, it's almost like the stress and attention

2159
08:58:12.319 --> 08:58:31.400
falls into the gap. It gives you that distance, that space.

2160
08:58:33.759 --> 09:00:28.520
Now ten nine, eight, seven, six, five, four three two one,

2161
09:00:40.080 --> 09:00:44.479
And how did your What do you feel.

2162
09:00:46.439 --> 09:00:46.560
Now?

2163
09:00:59.319 --> 09:01:03.000
Can you notice is the do you feel in calmer?

2164
09:01:11.080 --> 09:01:39.360
Are you feeling more relaxed? As we now focus on

2165
09:01:39.439 --> 09:02:00.279
your legs? Just your legs, We're just gonna start. We're

2166
09:02:00.560 --> 09:02:19.520
focusing on your thighs. Of course, it's not the most

2167
09:02:20.799 --> 09:02:28.119
exciting thing to be doing, because I'm sure like most

2168
09:02:28.159 --> 09:02:31.000
of your body is not not going on right now.

2169
09:02:40.080 --> 09:02:46.360
Just focusing on the hole of your thighs, the tops

2170
09:02:46.400 --> 09:02:52.520
of your thighs, the sides of your thighs, the bottoms

2171
09:02:52.560 --> 09:02:57.040
of your thighs. You're outer thighs and you're inner thighs.

2172
09:02:59.240 --> 09:03:03.159
Basically the hold of your thigh that leads into your

2173
09:03:03.279 --> 09:03:18.200
hip and it goes down to your knee joints. Now,

2174
09:03:18.279 --> 09:03:25.279
this is a big area. It's a very heavy area.

2175
09:03:25.799 --> 09:03:31.759
It's very strong, probably the strongest muscles in your body

2176
09:03:32.479 --> 09:03:33.360
or in your thighs.

2177
09:03:43.560 --> 09:03:44.439
But I don't think we.

2178
09:03:46.200 --> 09:03:58.759
Perhaps will give enough attention to our thighs. Perhaps we

2179
09:03:58.919 --> 09:04:09.520
don't they acknowledge how important our thighs are to our lives,

2180
09:04:21.040 --> 09:04:30.479
how much they actually do for us, all for our lives.

2181
09:04:37.639 --> 09:04:43.520
And it may seem sound really weird, but I think

2182
09:04:43.599 --> 09:04:50.560
that all of our body parts, especially our thighs, needs

2183
09:04:50.680 --> 09:04:57.680
some TLC, a bit of love shown, a bit of

2184
09:05:04.240 --> 09:05:16.919
the acknowledgment, thank you, gratitude for what advice do for us.

2185
09:05:23.520 --> 09:05:28.759
And I know this may sound and a strange, and

2186
09:05:28.880 --> 09:05:31.959
maybe you think, why am I? Surely I should be

2187
09:05:32.000 --> 09:05:36.799
able in the garden hugging a tree or something. Oh

2188
09:05:40.919 --> 09:05:43.240
it's hard to set a microphone up on a tree.

2189
09:05:44.279 --> 09:05:46.479
That's why I'm doing this indoors. Otherwise I would be

2190
09:05:46.560 --> 09:05:50.279
outside hugging a tree. Now I can't see the television

2191
09:05:50.319 --> 09:06:01.080
from the tree. You move down to your knees gain

2192
09:06:01.400 --> 09:06:09.440
such an important part. And I think we don't necessarily

2193
09:06:11.000 --> 09:06:18.639
I'll speak for myself here. I don't necessarily appreciate all

2194
09:06:18.760 --> 09:06:23.760
that my needs do for me until I have a

2195
09:06:23.839 --> 09:06:29.080
problem with my need. It's occasionally if either maybe i'll

2196
09:06:29.160 --> 09:06:35.000
bash it or it's aching for some reason, it's then

2197
09:06:35.480 --> 09:06:37.000
that I realize.

2198
09:06:37.599 --> 09:06:38.760
How much it does.

2199
09:06:40.400 --> 09:06:43.639
You know, the benefit of being able to use my

2200
09:06:43.879 --> 09:06:53.559
legs without any kind of physical discomfort is a beautiful

2201
09:06:53.639 --> 09:07:01.680
thing that's possibly not appreciated until it's where they removed.

2202
09:07:02.800 --> 09:07:09.800
You know that's comfort. But as you focus on your knees,

2203
09:07:12.000 --> 09:07:17.639
regardless of how your knees feel, you can have that

2204
09:07:17.879 --> 09:07:24.040
sense of gratitude and love to your needs for all

2205
09:07:24.199 --> 09:07:36.599
that they do for you. You can still have that

2206
09:07:36.760 --> 09:07:41.680
attention on your thighs. Maybe you notice how your thighs feel,

2207
09:07:43.839 --> 09:08:01.879
Maybe notice that they are relaxing more deeply as you

2208
09:08:02.040 --> 09:08:07.199
focus now on the bottoms of your legs, the shins

2209
09:08:08.120 --> 09:08:14.599
and your calf muscles, the bones between your knees and

2210
09:08:14.720 --> 09:08:27.839
your feet incorporate and course your ankles so important. Can

2211
09:08:27.959 --> 09:08:33.120
anyone that's had even the slightest sprain of an ankle

2212
09:08:34.360 --> 09:08:40.919
knows how how much we take our ankles are granted.

2213
09:08:46.800 --> 09:08:48.800
And it's kind of strange in a way when you

2214
09:08:48.919 --> 09:08:54.480
think that. You know, logically, our wrists are a lot

2215
09:08:54.680 --> 09:08:59.480
thinner than the rest of their arms, which is okay,

2216
09:08:59.559 --> 09:09:03.279
it doesn't I can't see any problem with that because

2217
09:09:03.319 --> 09:09:09.360
we're just picking stuff up. But our ankles so much

2218
09:09:09.639 --> 09:09:19.239
thinner than the rest of our legs, and from a

2219
09:09:19.360 --> 09:09:24.199
physics perspective or logical even it doesn't really make sense

2220
09:09:25.559 --> 09:09:32.919
that all this weight will ultimately be resting on your

2221
09:09:33.000 --> 09:09:48.040
ankles then leading to your feet, that thin area, thin bone. Yeah,

2222
09:09:48.120 --> 09:09:53.800
it does so much great work. Supports us, supports our

2223
09:09:53.919 --> 09:10:05.639
body for a lifetime, helps us to balance, It helps

2224
09:10:05.720 --> 09:10:18.400
you to get around and be mobile. And there's the

2225
09:10:18.480 --> 09:10:26.639
calf muscles. Of course, when I was younger, I couldn't

2226
09:10:26.639 --> 09:10:32.040
see the point in calf muscles. Didn't seem to do anything. Okay,

2227
09:10:33.160 --> 09:10:36.680
if I walked around on tiptoes, then my calf muscles

2228
09:10:36.760 --> 09:10:37.360
get some work.

2229
09:10:38.760 --> 09:10:40.080
But of course that's not true.

2230
09:10:40.239 --> 09:10:44.760
The calf muscles are being used whenever we use our legs,

2231
09:10:50.360 --> 09:11:03.000
and your shins there to protect your lower legs, shaped

2232
09:11:03.040 --> 09:11:07.760
in a way almost as a protector, with the bone

2233
09:11:15.360 --> 09:11:18.959
leading of course to your ankles.

2234
09:11:21.839 --> 09:11:22.519
In your feet.

2235
09:11:27.319 --> 09:11:29.239
I'm not going to focus on your feet. We're just

2236
09:11:29.319 --> 09:11:35.480
going to focus on the legs. And I realize and

2237
09:11:35.599 --> 09:11:39.319
now that I've mentioned your feet, it would be focuses

2238
09:11:39.639 --> 09:11:42.720
on familiar way. So maybe I should focus.

2239
09:11:42.440 --> 09:11:43.519
On your feet a little bit.

2240
09:11:47.519 --> 09:11:51.959
You can have them in your awareness the same as

2241
09:11:52.040 --> 09:11:56.400
you have your thighs in your awareness. Even though we

2242
09:11:56.519 --> 09:12:02.440
haven't been focusing on your thighs with you minutes, let

2243
09:12:02.519 --> 09:12:13.080
me focus in on your ankles. There's still that sensation

2244
09:12:13.360 --> 09:12:28.680
of comfort in your thighs, and there's that movement of

2245
09:12:29.080 --> 09:12:38.480
energy because the thighs hold lots of different sensations. Of course,

2246
09:12:38.559 --> 09:12:43.319
there's the muscles, the big strong muscles that we have

2247
09:12:43.519 --> 09:12:56.839
in our thighs. With the skin on the outside of

2248
09:12:56.919 --> 09:13:02.239
the thighs, as in the outside of all of our body,

2249
09:13:03.040 --> 09:13:14.599
can be very sensitive, sensitive to the touch, sensitive to temperature,

2250
09:13:21.199 --> 09:13:28.720
and inside your thighs the bones, there's the muscle, there's

2251
09:13:28.760 --> 09:13:34.959
the blood, vessels, the arch trees, all this stuff inside

2252
09:13:35.160 --> 09:13:43.000
your thighs. I guess sometimes it'd be nice if you

2253
09:13:43.040 --> 09:13:48.680
could actually put your fingers inside your thighs and a message,

2254
09:13:51.000 --> 09:13:53.639
So if you can message on the outside, of course,

2255
09:13:54.480 --> 09:13:56.800
but to be able to get deep into the muscles,

2256
09:13:57.839 --> 09:14:02.959
to be able to just massage inside your eigh's message

2257
09:14:03.000 --> 09:14:11.040
in the bones of your leg massage in or the

2258
09:14:11.199 --> 09:14:22.120
veins and just gently human vibes, and you can move

2259
09:14:22.319 --> 09:14:29.720
down message inside your knees. It's a message in those bones,

2260
09:14:30.720 --> 09:14:36.160
but with healing fingertips, spreading that healing.

2261
09:14:35.959 --> 09:14:40.599
Energy deep into the choice of your knees.

2262
09:14:46.040 --> 09:14:49.720
Of course, there's the back of your your need and

2263
09:14:49.879 --> 09:14:55.839
the inside crease where your need is. It's a really

2264
09:14:56.080 --> 09:15:01.959
sensitive area. Three that's very nice when you stroke it.

2265
09:15:03.360 --> 09:15:06.720
That might be because it's an area that's not really

2266
09:15:06.919 --> 09:15:13.400
touched very often. It's almost like a hidden part, that

2267
09:15:13.720 --> 09:15:20.440
crease on your legs. It's almost it's like a part

2268
09:15:20.559 --> 09:15:25.440
that has a sensitivity, which is a little bit different.

2269
09:15:33.279 --> 09:15:43.199
Of course, it's protected by your legs. So you can

2270
09:15:43.239 --> 09:15:48.599
imagine putting your fingers into that crease in your legs,

2271
09:15:54.000 --> 09:15:57.879
that fold in between your legs. You can just message

2272
09:15:57.959 --> 09:16:05.040
with your fingertips. Imagine your fingertips going inside massage in

2273
09:16:05.160 --> 09:16:14.639
the muscle tissue. You can of course feel the bones

2274
09:16:15.120 --> 09:16:27.040
of your knees heading through your fingertips, and then if

2275
09:16:27.120 --> 09:16:32.800
you go down to your calf muscles, and that's the

2276
09:16:32.879 --> 09:16:36.360
part I'd like to be able to really put my

2277
09:16:36.519 --> 09:16:45.319
fingertips deep inside my calf muscles, massage in every single

2278
09:16:46.319 --> 09:16:57.959
tissue of that muscle, heathing every part, and then doing

2279
09:16:58.040 --> 09:17:06.360
the same for my shins, massage and gently stroking the bones,

2280
09:17:08.120 --> 09:17:14.319
gently stroking them, hewing their loving way, because they deserve

2281
09:17:14.440 --> 09:17:20.120
to be treated as the precious bones.

2282
09:17:19.800 --> 09:17:20.279
That they are.

2283
09:17:21.839 --> 09:17:25.120
Our legs are so precious as in all the other

2284
09:17:25.239 --> 09:17:33.360
parts of our body, the more precious of amerture on

2285
09:17:33.519 --> 09:17:49.800
the planet. When you start to think about the legs

2286
09:17:49.959 --> 09:17:57.959
in this way, it can change your perspective.

2287
09:18:00.680 --> 09:18:06.040
It might sound a bit it's silly to.

2288
09:18:06.160 --> 09:18:11.559
Start with the idea of having love for your legs,

2289
09:18:12.959 --> 09:18:20.680
showing appreciation. You advise want them to be able to

2290
09:18:21.400 --> 09:18:28.519
put your hands in your eyes, the message the muscles

2291
09:18:29.440 --> 09:18:34.400
and the bones, and you get your fingers deep in there,

2292
09:18:35.559 --> 09:18:44.360
releasing all attension, just to show how much you care

2293
09:18:47.639 --> 09:18:52.760
about your legs, how much you care for what your

2294
09:18:52.879 --> 09:18:54.160
legs do for you.

2295
09:18:55.760 --> 09:18:59.800
Regularly, your needs, your.

2296
09:19:01.720 --> 09:19:14.000
Your ankles. The strength of your ankles, considering how then

2297
09:19:14.120 --> 09:19:17.680
they are compared to the rest of your legs, especially

2298
09:19:17.800 --> 09:19:18.440
your thighs.

2299
09:19:22.239 --> 09:19:22.919
Yeah, they're so.

2300
09:19:23.360 --> 09:19:39.360
Strong, so flexible, absolutely amazing things. The ankles are truly

2301
09:19:39.760 --> 09:19:50.279
a gift because of what they do for you, supporting

2302
09:19:50.599 --> 09:19:56.480
all that weight, regardless of how what weight you are,

2303
09:19:57.680 --> 09:19:59.440
even if you only ate stones.

2304
09:20:00.199 --> 09:20:05.279
Hmm, I not of weight these little ankles.

2305
09:20:08.400 --> 09:20:16.480
Now, I'm not heavy than eating double back. Get my

2306
09:20:16.599 --> 09:20:21.239
ankles support my body all the time.

2307
09:20:25.000 --> 09:20:25.559
What do they do?

2308
09:20:26.400 --> 09:20:28.879
Keep off a side of relief when a sit down.

2309
09:20:31.000 --> 09:20:33.120
As we got while next to.

2310
09:20:36.760 --> 09:20:42.120
My feet, people say, go right own my toes clap.

2311
09:20:43.440 --> 09:20:44.160
I'm so happy.

2312
09:21:04.000 --> 09:21:13.599
The legs really are amazing. And then they're talking about

2313
09:21:13.839 --> 09:21:19.440
they talk about your legs is probably possibly it's one

2314
09:21:19.480 --> 09:21:23.879
of the most most boring things I've ever heard anyone say.

2315
09:21:24.800 --> 09:21:32.279
Possibly the bully or not. Everything I said is true.

2316
09:21:34.760 --> 09:21:49.559
The legs are amazing. Your lex deserve not just respect,

2317
09:21:55.239 --> 09:22:07.279
but they deserve to relax deeply. They deserve to.

2318
09:22:07.400 --> 09:22:09.720
Take some time out of the day.

2319
09:22:11.760 --> 09:22:48.639
To just leco completely. The legs really can relax because

2320
09:22:48.720 --> 09:22:54.360
the legs are so such a nice, very important part

2321
09:22:55.160 --> 09:22:59.080
of your body, and your election makes the rest of

2322
09:22:59.160 --> 09:23:10.720
your body also naturally follows in that journey of comfort.

2323
09:23:18.879 --> 09:23:24.160
I feel it in my hips, My hips fill really loose,

2324
09:23:27.440 --> 09:23:29.000
and also my law back.

2325
09:23:28.919 --> 09:23:32.720
As well, my ler back and really.

2326
09:23:33.319 --> 09:23:35.480
Feels it feels stretched.

2327
09:23:36.639 --> 09:23:39.919
Even though I'm just sitting in a chair and there's.

2328
09:23:39.760 --> 09:23:45.000
No stretching as far as I'm aware that I'm doing.

2329
09:23:46.080 --> 09:23:48.680
It's almost as if the muscles are just relaxed so

2330
09:23:48.919 --> 09:23:54.800
much that there is a natural stretch. This at tension

2331
09:23:55.720 --> 09:24:18.480
has reduced a lot. An American kept down for ten

2332
09:24:18.720 --> 09:24:19.519
tuns of one.

2333
09:24:23.720 --> 09:24:24.319
And it can.

2334
09:24:24.319 --> 09:24:27.599
Continue to feel.

2335
09:24:29.120 --> 09:25:16.879
Wonderful. Nights nine eight, seven, six, five four three jomh one. Really,

2336
09:25:25.199 --> 09:25:30.199
I'm just gonna countdown from five down to one, and

2337
09:25:30.319 --> 09:25:34.720
as a countdown, if you just focus on the numbers,

2338
09:25:36.400 --> 09:25:44.440
just the numbers counting down, and notice how you feel

2339
09:25:47.080 --> 09:25:48.319
in this moment.

2340
09:25:49.680 --> 09:25:51.839
As you hear the numbers counting down.

2341
09:25:52.720 --> 09:26:05.239
Knowing that those numbers counting down represents ka feeling calma,

2342
09:26:06.599 --> 09:26:12.000
not just in your body, but will say, relaxing your mind.

2343
09:26:14.800 --> 09:26:16.599
I'm just not to say, fell.

2344
09:26:17.279 --> 09:26:23.160
There's nothing to do, there's nothing to say, there's nothing

2345
09:26:23.319 --> 09:26:49.639
to think about. Starting weird number five four three.

2346
09:26:59.720 --> 09:27:00.199
M to.

2347
09:27:06.080 --> 09:27:06.120
W.

2348
09:27:15.919 --> 09:27:28.239
Did you notice the gradual letting go with the tension

2349
09:27:28.480 --> 09:27:35.599
and your body? It may also begin to notice and

2350
09:27:35.760 --> 09:27:44.760
be aware of how your mind is starting to slow down.

2351
09:27:47.279 --> 09:27:53.599
This is just a natural thing that happens. It's not

2352
09:27:53.839 --> 09:27:55.800
really a special procedure.

2353
09:27:57.120 --> 09:27:58.000
It's just natural.

2354
09:27:58.120 --> 09:28:04.480
Because it's your body relaxes, your mind also starts to relax,

2355
09:28:06.080 --> 09:28:09.760
and the more your mind relaxes, the more your body relaxes.

2356
09:28:09.839 --> 09:28:20.360
It's just a continuous circle of relaxation. And it's that

2357
09:28:21.720 --> 09:28:29.519
calmness that comes from relative quietness. You know, even even

2358
09:28:29.559 --> 09:28:36.519
if this background sounds either your side online, it's still

2359
09:28:37.040 --> 09:28:42.279
going to be quite calm. You know, you haven't got

2360
09:28:42.319 --> 09:28:47.519
the television on, there's no music in the background, unless

2361
09:28:47.519 --> 09:28:49.319
you're listening to the recording wit music.

2362
09:28:49.440 --> 09:28:56.680
Of course, you're very likely not going to be sitting

2363
09:28:56.720 --> 09:28:58.040
in a room with other people.

2364
09:28:59.000 --> 09:28:59.839
Of course you might be.

2365
09:29:01.400 --> 09:29:04.680
Generally, it's more idea if you can do this on

2366
09:29:04.800 --> 09:29:16.120
your own, so no distractions, and when you stop thinking

2367
09:29:16.199 --> 09:29:33.360
about stuff, relaxation automatically rises. The sense of comfort starts

2368
09:29:33.400 --> 09:29:42.160
to grow, and without trying to build it up into

2369
09:29:42.279 --> 09:29:54.400
something fantastical, something magical, this is just a natural process,

2370
09:29:56.760 --> 09:30:07.639
something that's easy to accomplish. In fact, it's almost the

2371
09:30:07.959 --> 09:30:13.000
sense of relaxing completely happens really.

2372
09:30:12.879 --> 09:30:15.919
When you put no effort into it.

2373
09:30:16.959 --> 09:30:22.639
It's not something that you can really force. It's something

2374
09:30:22.800 --> 09:30:33.559
that happens naturally, and parts of the process of this

2375
09:30:33.839 --> 09:30:45.800
recording and others is simply two allow you to take

2376
09:30:45.839 --> 09:30:52.760
advantage of this space this time.

2377
09:30:55.720 --> 09:31:01.160
It's just to let claim.

2378
09:31:03.879 --> 09:31:12.080
To just be here, to be in tune with how

2379
09:31:12.199 --> 09:31:24.120
you feel, yet with the intention one of wanting to

2380
09:31:25.080 --> 09:31:26.360
relax deeply.

2381
09:31:30.800 --> 09:31:32.239
And maybe even.

2382
09:31:33.599 --> 09:31:39.360
To fall asleep, depending on what is that you wish

2383
09:31:40.080 --> 09:31:41.239
for yourself.

2384
09:31:42.559 --> 09:31:43.360
In this moment.

2385
09:31:50.360 --> 09:31:59.720
As we know, relaxing is the maturity of the process

2386
09:31:59.800 --> 09:32:05.000
of fallen asleep. The actually fallen asleep part is the

2387
09:32:05.160 --> 09:32:12.919
tiny bay at the end. The deeper relaxed you become,

2388
09:32:16.879 --> 09:32:24.279
the easier I find yourself drifting.

2389
09:32:33.839 --> 09:32:34.959
You can also be.

2390
09:32:35.120 --> 09:32:51.720
Choose stay focused on my voice and really enjoy the

2391
09:32:52.040 --> 09:32:57.839
process radually.

2392
09:33:03.360 --> 09:33:21.400
We lack sin, each muscle in your body, riendlessly.

2393
09:33:27.839 --> 09:33:35.760
And just observing the sensation.

2394
09:33:40.919 --> 09:33:55.839
I letting go completely this time.

2395
09:33:55.919 --> 09:33:59.279
Will we count from six thout a mile?

2396
09:34:04.599 --> 09:34:11.360
He notice? Mind, calm down.

2397
09:34:13.239 --> 09:34:15.199
With each number.

2398
09:34:17.720 --> 09:35:59.040
We say, actually tall, slow, peaceful, six fivesasa three?

2399
09:37:05.800 --> 09:37:40.319
What do you might to sue do ight now? Suk

2400
09:37:40.440 --> 09:38:10.879
it deep? I'll tell you I'm sick. She sat so

2401
09:38:12.959 --> 09:38:26.440
stop there maybe some stupid things. It's music, perbscure attention,

2402
09:38:40.279 --> 09:39:11.440
sending spot a stroke, bacon, don't you stop stoop than

2403
09:39:16.400 --> 09:39:16.919
the boy